Push-Ups and Sit-Ups Fitness Workout #226

Day 36/56

CONDITIONING:
Backwards Run
200m
400m
600m
800m

Rest the amount of time after each lap that it took you to run the distance. (i.e. if it takes you 30 seconds to run 300m backwards, rest for 30 seconds).

Then:
EMOM, 5 minutes
2 Cleans @ 75% 1RM

INTENSITY:
5 Rounds for Time of:
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

RESET:
2 Rounds of:
60s Sit-Squat Hold
50' Duck Walk
10 Around-the-Worlds (45/25 - either way)

Running AMRAP Fitness Workout #126

Day 4/112

INTENSITY:
AMRAP, 20 minutes
200m Run
20 Push-Ups
200m Backwards Run
40 Air Squats
200m Run
10 Burpees

RESET:
2 Rounds of:
10 Spiderman Lunges

Backwards Running Fitness Workout #106

Day 30/58

INTENSITY:
3 Rounds for Time of:
400m Backwards Run
50 Sit-Ups
15 Overhead Squats (75/45)

RESET:
12-9-6 Reps of:
Around the Worlds (45/25), Alternating each rep
Samson Lunge, Alternating
GHD Hip and Back Extensions

Backwards Running Fitness Workout #55

Day 77/112

INTENSITY:
AMRAP, 20 minutes
400m Backwards Run
9 Pistol Squats
6 Burpees

RESET:
2 Rounds of
9 Ring Row
7 Transition Muscle-Up
5 Ring Dips

Watch this video for an explanation of the Transition Muscle-Up work

Sprints Fitness Workout #7

Phase 1 - Day 9/112

INTENSITY:
5 Rounds for time of:
100m Sprint
20 Air Squats
100m Backwards Sprint
20 Box Jumps (24/20)

RESET:
Test High Kick, Right
Test High Kick, Left
Mobility WOD Hip Opener
http://www.mobilitywod.com/2012/01/episode-363-pre-squat-hip-opener-mob-rx.html
10 Samson Stretches (1 leg, 1 rep)
Retest High Kick, Right
Retest High Kick, Left

02 NOV 2012 - Sprint, Backwards Run, Burpees

INTENSITY:
3 Rounds for Time of:
100m Sprint
100m Backwards Run
21 Burpees

RESET:
10 Spiderman Lunges, Right
60s Squat Bridge
10 Spiderman Lunges, Left
60s Lat-Pull w/ Band Right and Left

22 AUG 2012 - Deadlift and Backwards Run

INTENSITY:
5 Rounds for Time of:
12 Deadlift (255/185)
400m Backwards Run

RESET:
15 Spiderman Lunges
60s Cobra Pose
15 Around the Worlds (45/25)
60s Squat Bridge