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Fighter Fitness WorkoutsWork 2 min = rest 1 min x 2 = 30 min total workBench hopsTKD bag workBurpee pullupsJudo bungeeWrestling shotsUp/downs (Rx = double #)5 pullups10 burpees20 pushups30 lunges40 squats50 situps60 double understhen back down 50-40-30-20-10-53 sets –up/down the floorfrog jumpsbear walkswalking lungesspiderman crawls20 bottom half burpees30 wall ballskiller coredumbbell lungetwist w anglepullupsball w supermanhiplift on ballplank w ballpress on ballab twist w weight10 pullups20 situp stand ups w medicine ball30 abs20 dips20 jump squats20 kick swings30 abs30 rows85lb AMRAP squat clean100 alternating side lunge100 slow front kick/back kick each leg100 situp standup- burpee5 sets10 pullups20 pushups40 squats40 situps5 sets15 pushups15 squat jumps7 pullups15 dips15 abs15 shoulder press50 situp-standup-jump-burpee (w 2 pushups)50 inverted “V” in-out50 push up-plank-opposite arm/leg up50 jumping kangaroo 3 sets10 squat up front/back kick10 squat –hooks10 lay down stand up overhead press w kettlebell10 burpee w 2 pushups10 reverse wall walk10 dips10 modified spiderman5 pullups50 squat tricep extension 20 lbs50 lunge shoulder press 20 lbs50 single flies chest 10 lbs/ 20 lbs50 single arm bench 20 lbs100 high punches 10 lbs10 pushups10 squat jumps 20 weighted punches20 curls speed20 speed tricep extfilthy fifty50 boxjumps50 jumping pullups50 KB swings50 lunges50 knees to elbows50 push press 45lbs50 back extensions50 wall ball 50 burpees50 double unders3 sets20 burpee to pullup20 dive bomb pushup to sit through20 partner abs switching (hip over hip)20 butterfly guard lifts20 lunge shoulder lift KBsequential fatigue challenge3 sets10 burpees50 meter sprint10 plyometric pushupsjog back to starting point15 diamond pushups50 meter sprint10 knee tucks jog back to starting point3 setsburpeesalt kickssquat tricep extsquat presshang clean 75 lbspushups to failure +2pull ups- leg raisesstretching back-legsarmstricep 20lbsshoulder press 20 lbsrows 30 lbscoresuperman w balltwist on ballside situpsplanklegs20 squats20 jumping squats20 hip lift20 kettlebell swingsarmstriceps 30 bicep 30shoulder 20 core 20 kettle bell swings20 side leg lift20 pushups30 twist sit ups30 knee extabs on ball 30legs50 lunges25 jumping kangaroos25 squat w weightx 105 pullups10 squats10 pushups10 situps10 burpees30 jump squat30 pushup –point30 situps w medicine ball30 shoulder – lateral punches30 dips 20 pullups30 lunges10 handstand pushups100meter sprint100meter backward spring100 punches20 situp standup20 squats30 abs10 pullups30 sec core hold300 jumpropex3 (Boca’s legs)20 squats10 jumping squats20 lunges10 jumping kangaroos10 jumping pullups15 situp-standup20 pushups15 burpee/boxjump20 dipsupper10 pushups 24 bicep (8 full, 8 half, 8 full)15 shoulder press10 pushups15 dips15 rows15 lateral shoulder raises10 pushups15 tricep kickbackslower10 lunges10 plie jumps10 jump squats10 step ups10 front kicks (each leg)10 side kicks (each leg)1 min wall sitsx5 10 squat jumps10 mecca bows (back and forth sway on hands/knees)10 bottom half burpees10 flailing (capoeira hands/break dance alternating back and forth)hip to hip leg lifts5 sprints100 punches100 kicks30 situp-standup30 jump squat30 kettlebell swings30 pullups30 pushups point to ceilingx350 flutter kicks10 squat jumps with high knees10 front kick/ back kick10 russian getups 15lb KB50 speed curls 10 lbs in squat positionsx 510 box jumps10 burpee with ball overhead10 squats10 situps10 pullupstabata 20s work/10s restpullupspushupssitupssquatsup/down5 pullups10 burpees20 pushups30 lunges40 squats50 situps60 double unders50-40-30-20-10-5x5 10 fence muscle ups10 frog jumps5 laps in pool10 squat jumps in shallow water20 pushups50 running in place high knees(1 min rest between sets)x 3 20 situp—standup20 pushups20 squats20 burpees20 absx3300 jumprope50 highknees50 ski jumps30 situp standup ................
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