Posts Tagged ‘Plank Hold’


For time :

50 Air Squats
10 Burpee
40 Situp
10 Burpee
30 Alternating Split Lunge
10 Burpee
20 Pushup
10 Burpee
2min Plank Hold
10 Burpee
20 Pushup
10 Burpee
30 Alternating Split Lunge
10 Burpee
40 Situp
10 Burpee
50 Air Squat

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For Time:

50 Air Squats

10 Burpee

40 Situp

10 Burpee

30 Alternating Split Lunge

10 Burpee

20 Pushup

10 Burpee

10 Pullup

2min Plank Hold

10 Pullup

10 Burpee

20 Pushup

10 Burpee

30 Alternating Split Lunge

10 Burpee

40 Situp

10 Burpee

50 Air Squat

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For Time:

50 Air Squats
10 Burpee
40 Situp
10 Burpee
30 Pushup
10 Burpee
20 Alternating Split Lunge
10 Burpee
2min Plank Hold
10 Burpee
20 Alternating Split Lunge
10 Burpee
30 Pushup
10 Burpee
40 Situp
10 Burpee
50 Air Squat

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WEEK 1: Day: 2

DE Lower Body:
Speed Squats (With Minibands): 45%x2x10 (#)

or:

RE Lower Body:
Free Squats @50% of 1RM:
5 sets of 10 (#)

Assistance:
A1: Bulgarian Split Squats: 3×8-12 (#)
A2: Banded Good Mornings: 3×15-20

MetCon:
For Time:

800 Meter Run
10 Heavy Bag Flips
20 Heavy Bag Lateral Jumps (jump side to side over heavy bag)
10 Heavy Bag Flips
800 Meter Run

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Post MetCon:
Max Plank Hold:

Post how long you held plank:

Post WOD:
Biceps Exercise of Choice: 3×8-12