GHD Sit-Up Fitness Workout #190

Day 102/112

CONDITIONING: 
3 Rounds of:
200m DB Farmer's Carry(55s/35s)
Rest 90s

INTENSITY:
21-15-9 Reps of:
GHD Sit-Ups*
Push-Press (95/65)

*Sub 15/10lbs db weighted sit-up

RESET:
2 Rounds of:
20 Around-the-Worlds (bumper plate; any direction)
Max UB Plyo Push-Ups (alternate each rep)

Farmer's Carry Fitness Workout #174

Day 73/112

INTENSITY:
For time
400m Farmer's Carry (35x2 / 15x2 bumpers )
40 Snatch Shrugs (115/75)
400m Farmer's Carry
40 Push Jerk (115/75)
400m Farmer's Carry
40 Front Squats (115/75)

RESET:
3 Rounds of:
5 Tire Flips
10 Around the Worlds (45/25), Left
10 Around the Worlds (45/25), Right

Farmer's Carry Fitness Workout #28

Phase 2 - Day 37/112

INTENSITY:
3 Rounds for Time:
200m Run
100m Farmer's Carry (3p/2p)
50m Overhead Walking Lunge (45/25)
25 Push-Ups

RESET:
10-8-6-4-2 Reps of:
Hollow Rock
Deep Air Squats

14 JUL 2012 - Farmer's Carry, Ring Push-Ups, Pull-Ups, Weighted Box Jumps

HEAVY:
(Full) Clean
Between each set perform:
Plank, 30 seconds

INTENSITY:
For Time:
400m Farmer's Carry (3p - (2) 1.5p KB or 106lbs)
Then;
3 Rounds of:
12 Ring Push-Ups
9 Pull-Ups
3 Weighted Box Jump (1.5p / 1p @ 24/20)

RESET:
7 Reps of:
Bear Complex (45# barbell)

30 MAY 2012 - AMRAP Farmer's Carry and Double Unders

HEAVY:
Rest Day

INTENSITY:
AMRAP, 30 Minutes:
400m Farmer's Carry (4p/3p)
30 Double Unders

4 pood is a 2-pood kettlebell (32kg) in each hand.

RESET:
3 Rounds of:
5 Around the Worlds (each direction)
10 Bumper Sit-Up and Press
15 Bumper Back-Squats

Use at 45lbs (or to your ability) bumper plate for these exercises.
The Sit-Up and Press is simply doing a sit-up with the bumper plate on your chest. At the top of the sit-up, press the bumper plate over your head.
Bumper Back-Squats just mean do a squat with the bumper on your back.

24 APR 2012 - Yard Work: Tire Flip, Ammo Can Walking Lunge, Burpee Broad-Jump

HEAVY:
Bench Press
After completing all sets of Bench Press;
Max Reps Push-Ups
7 Push-Press (60% 1RM)

INTENSITY:
3 Rounds for Time of:
100' Farmer's Carry (2p total)
100' Tire Flip
100' Burpee+Broad Jump

RESET:
10 Sampson Lunges (each leg)
10 Spiderman Lunges (each leg)
Max Reps Push-Ups