Archive for the ‘#abs’ Category

general warm up (15 minutes)

walking kettlebell swings x 100 feet

kettlebell goblet squats x 15 reps

Bulgarian bag wood choppers x 15/15 reps

mountain climbers x 100 reps

specific warm up (5 minutes)

high/low sled sprints set up and light practice

strength (5 rounds)

high/low sled sprints x 100 feet

conditioning/accessory work (2 rounds)

dumbbell pull overs x 12 reps

hamstring curls x 20/20 reps

General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**

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general warm up (15 minutes)

weight plate orbits x 20 reps

alternating kettlebell swings x 30 reps

weight plate wood choppers x 10/10 reps

double club front swings x 50 reps

specific warm up (5 minutes)

axle floor press set up and light practice

strength (20 minutes)

axle floor press x 5 reps x 5 sets

conditioning/accessory work (1 round)

dumbbell rows x12/12 reps

JM press x 7 reps

Power Wheel rollouts x 10 reps

wrist roller x 10 reps

general warm up (15 minutes)

resistance band vertical pull a parts x 50 reps

resistance band “palms up” pull a parts x 50 reps

Power Wheel hand walks x 100 feet

Pendlay rows x 10 reps
specific warm up (5 minutes)

forward sled pull/stone carry set up and light practice
strength (5 rounds)

one round = heavy forward sled pull x 50 feet + stone carry x 50 feet
conditioning/accessory work (2 rounds)

resistance band hamstring curls x 25 reps

Zercher sandbag rear lunges x 20 reps

 

general warm up (15 minutes)

mountain climbers  x 100 reps

dumbbell deadlifts x 15 reps

45 to 90 degree leg lifts x 20 reps

2 hand side swings x 40 reps

specific warm up (5 minutes)

banded split squats set up and light practice

strength (20 minutes)

banded split squats 7/7 reps x 4 sets

conditioning/accessory work (1 round)

weighted calf raises x 20 reps

dead-stop lateral step ups x 10/10 reps

 

 

general warm up (15 minutes)

rotation push ups x 25 reps

strict pull ups x 10 reps

Zercher sandbag cleans x 10 reps

rear bear crawls x 100 feet

sit ups x 25 reps

specific warm up (5 minutes)

grappler rows/Z press set up and light practice

strength (4 supersets)

one superset = grappler rows x 7 reps + Z press x 7 reps

conditioning/accessory work (2 rounds)

lateral barbarian lunges x 8/8 reps

standing 1 hand Russian flys x 4/4 reps

general warm up (15 minutes)

kettlebell figure 8’s to hold x 30 reps

Sanddune split squats x  12/12 reps

Bulgarian bag snatches x 10 reps

mountain climbers x 80 reps

specific warm  up (5 minutes)

superset set up and practice

strength (4 rounds)

one superset = Grinder Kord flys x 12 + Grinder Kord reverse flys x 12 reps

conditioning/accessory work (2 rounds)

alternating kettlebell rows x 20 reps

barbarian pull overs x 30 reps