Archive for the ‘bodyweight’ Category

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

kettlebell figure 8’s x 50 reps

rear bear crawls x 100 feet

traveling broad jumps x 100 feet

specific warm up (5 minutes)

bodyweight complex set up and practice

strength (4 rounds)

one round=recline bar rows x 10 reps + Power Wheel hand walks x 50 feet +  Grinder Kord one-legged squats x 5/5 reps

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

side planks x max hold time on each side

 

general warm up (10 minutes)

clock push ups x twice around the clock

suitcase kettlebell swings x 40 reps

resistance band pause face pulls x 20 reps

mountain climbers x 50 reps

specific warm up (5 minutes)
mini Gallows pull up challenge practice
strength (20 minutes)

mini Gallows pull up challenge=max number of strict pull ups in 30 minutes

(Note: switch apparatus every set)

No conditioning/accessory work today

 

general warm up (10 minutes)

Sanddune push ups x 15 reps

jumping jacks x 50 reps

Adex club front cleans x 10 reps

dumbbell hang power snatch x 10/10 reps

specific warm up (5 minutes)

Strongman log ground-to-overhead lifts  set up and light practice

strength (20 minutes)

Strongman log ground-to-overhead lifts x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

AirDyne bike x 10 calories

strict pull ups x 5 reps

dips x 7 reps

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

jumping jacks x 50 reps

Adex mace swings x 15/15 reps

Adex mace cross over swings

Adex club mills x 30 reps

specific warm up (5 minutes)

Grinder Kord complex set up and practice

strength (20 minutes)

Grinder Kord complex, one round =10 reps each of  I/Y/T/A

conditioning/accessory work (2 rounds)

Grinder Kord overhead pulls** x 15 reps

(**use a sit-back position with torso inclined forward

to keep the handles over your head)

wide grip recline bar rows x 15 reps

 

general warm up (10 minutes)

rotation push ups x 20 reps

windshield wipers x 20 reps

rear bear crawls x 100 feet

flutter kicks x 100 reps

specific warm up (5 minutes)

Grinder Kord complex practice

strength (4 rounds)

Grinder Kord complex >>>

1 round = 10 reps each of flys/reverse flys/curls/tricep extension

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

L sit x max. hold time x 1/1/1

 

 

 

general warm up (10 minutes)

Power Wheel roll outs x 10 reps

Inch worms x 50 feet

Windshield wipers x 20 rep

pause supermans x 10 reps

specific warm up (5 minutes)

bodyweight medley set up and light practice

strength (4 rounds)

bodyweight medley>>one round =

Grinder Kord one-legged squats x 5/5 reps

weighted dips x 5 reps

weighted pull ups x 5 reps

conditioning/accessory work (2 rounds )

Iron Boot squats with alternating knee raises x 20 reps

Bend & reach x 20 reps

push ups x 20 reps