Push-Ups and Sit-Ups Fitness Workout #87

Day 5/58

INTENSITY:
5 Rounds for time of:
20 Push-Ups
15 Pull-Ups
20 Ball Slams
15 GHD Sit-Ups

RESET:
2 Rounds of:
50ft Bear Crawl
60s Squat Bridge
50ft Jog
60s PVC Flag Pole mobility

Run, Lift, Run Chipper Fitness Workout #86

Day 4/58

INTENSITY:
For time
Run 800m
20 Back squat (255/205)
20 Deadlift (255/205)
20 Push jerk (185/135)*
20 Muscle-Ups
Run 800m

Muscle-Ups sub: 2 Ring Row, 2 Ring Dip per rep

*I suggest putting the weight you are going to use for the Push-Jerk on first, then adding the weight to get to the deadlift / back squat weight on the outside. You can then take it off easily to save time.

RESET:
10 Minutes: Mobility and Roll-Out

Sprint Endurance Workout #85

Day 3/58

INTENSITY:
AMRAP 12 minutes
100m Sprint
50m Walking Lunge
50m Bear Crawl

RESET:
Skill Training, 10 minutes
Muscle-Up - Work on the progression from under to over (see video)

If you have the Muscle-Up down, complete 2 sets of Max Unbroken Muscle-Ups

Double Under and Wall Ball Fitness Workout #84

Day 2/58

INTENSITY:
3 Rounds for Time of:
50 Double Unders
50 Wall Balls

RESET:
2 Rounds of:
20 GHD Sit-Ups
5 Wall Walk-Ups
20 GHD Hip and Back Extensions

EMOM KB Swings Fitness Workout #83

What is Pose Running?

http://www.lalannefitness.com/index.php/Main/index-single/what_is_pose_method/

Endurance Day 1 / 58

INTENSITY:

EMOM, 12 Minutes
3 KB Swings (2p / 1.5p)
5 Burpees
7 Box Jumps (30"/24")

RESET:
10 Turkish Get-Ups
60s Wall Sit
10 Man Makers

Alpha Series - Week 2, Phase 5 DELOAD - Final

Phase Length: 2 Weeks
Sets: 1
Rep Range: 15
Load: 50% of NEW 1RM (New 1 Rep Max)

Monday:Clean / 10 Hollow Rock
Tuesday:PJ / 6 KB Split Squat Jumps
Wednesday:Intensity Only
Thursday:DL / 6 Toes to Bar
Friday:Snatch / 4 Strict PU
Saturday:12,10,8,6..2 Reps Pull-Ups
Sunday:2 Rounds, 60 Sit-Up, 60s rest
The exercises listed after the lift are to be done between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases