Posts Tagged ‘Back Extensions’


Warm-up:
Dynamic stretching

MetCon:
For Time:

5 Rounds:
5 Pullups
10 Pushups
15 Air Squats

800m Cruise Intervals

5 Rounds:
5 Chinups
10 Ring Dips
15 Step-Ups

800m Cruise Intervals

5 Rounds:
15 Back Extensions
15 Glute Hamstring Raises
15 GHD Situps

800m Cruise Intervals

Post time to comments:

Cool-Down:
Post workout stretching


Warm-up:
Dynamic stretching
1600m easy run w/4x100m sprints

MetCon:
3 RFT:

“Michael”
800m Intervals
50 Back Extensions
50 Situps

Post time to comments:

Cool-Down:
Post workout stretching


Warm-up:
1600m Easy Run

Strength:  (3x max reps)
Pullups
Ring Pushups
Jumping Air Squats
Ab-Wheel Rollouts
Back Extensions

Cool-down:
1600m Easy Run


Warm-up:
1600m Easy Run

Strength:  (3x max reps)
Pullups
Ring Pushups
Jumping Air Squats
Ab-Wheel Rollouts
Back Extensions

Cool-down:
1600m Easy Run


Warm-up:
1600m Easy Run

Strength:  (3x max reps)
Pullups
Ring Pushups
Jumping Air Squats
Knees-to-Elbow
Back Extensions

Cool-down:
1600m Easy Run


Warm-up:
1600m Easy Run

Strength:  (3x max reps)
Pullups
Ring Pushups
Jumping Air Squats
Knees-to-Elbow
Back Extensions

Cool-down:
1600m Easy Run


Strength:  (3x max reps)
Pullups
Pushups
Walking Lunges
Back Extensions
Glute Hamstring Raises
GHD Situps
Chinups
Ring Dips

Conditioning:
30 minute Easy Run, Bike, or Row