Archive for March, 2019

general warm up (10 minutes)

rear bear crawls x 100 feet

winshield wipers x 20 reps

double Adex club long cycles x 20 reps

resistance band deadlifts x 15 reps

specific warm up (5 minutes)

clean shrug pulls set up and light practice

strength (20 minutes)

clean shrug pulls x 5-5-5-5-5 reps

conditioning/accessory work (

nightmares x 10 reps

weighted sit ups x 10 reps

pause seated resistance band rows x 10 reps

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

resistance  band inverted pull a parts x 50 reps

partner medicine ball throws x 40 reps

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

sledge hammer strikes x 20 reps

strict pull ups x 10 reps

We are bringing this class back!

These classes will be fast-paced and intense.

All of our training tools will be used in these classes.

I spent quite a few years in the martial arts world and will be drawing strongly from that background.

All of our other classes focus on strength, but this one will be focused on conditioning.

The class structure will be different from our other classes also.

Be ready for an “anything can happen” training environment!

2018-09-03 04.48.40

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

alternating kettlebell swings x 30 rep

Adex club wood choppers x 15/15 reps

barbarian squats x 20 reps

specific warm up (5 minutes)
triple tire flip & rear drag set up and light practice

strength (3 rounds)

triple tire flip & rear drag (back to starting point) x 3

conditioning/accessory work (1 round)

keg power press x 10 reps

keg squats x 10 reps

Power Wheel rollouts x 10 reps

general warm up (10 minutes)

Sanddune power steps x 100 reps

kettlebell figure 8’s to hold x 30 reps

seated resistance band rows x 15 reps

specific warm up (5 minutes)

thick rope rows set up and light practice

strength (20 minutes)

thick rope rows x 12-10-8-6 reps

conditioning/accessory work (2 rounds)

weight stack push downs x 10 reps

Zottman curls x 10 reps

 

general warm up (10 minutes)

double  club drumming x 30 reps

2 hand standing figure 8’s x 20 reps

1 arm front plank x 45 seconds x 1/1

Sanddune plyo push  ups x 10 reps

specific warm up (5 minutes)

1 arm bench press set up and light practice

strength (20 minutes)

1 arm bench press x 4/4-4/4-4/4-4/4-4/4 reps

conditioning/accessory work (2 rounds)

Grinder Kord  chest press** x 5 reps

Grinder Kord recline rows** x 5 reps

**CrossCore style