Archive for the ‘early workouts’ Category

general warm up (10 minutes)

double club front swings x 35 reps

2 hand halo squats x 15 reps

supine helicopters x 15/15 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

dumbbell rows x 10/10 reps x 4 sets

conditioning/accessory work (3 rounds)

dive bomber push ups x 10 reps

recline rope climbs x 3

 

general warm up (10  minutes)

mountain climbers x 100 reps

resistance band pause face pulls x 15 rep

resistance band suitcase deadlifts x 15 reps

dumbbell hang power snatches 7/7 reps

specific warm up (5  minutes)

farmers walk/log “g to o.h.” lift set up and light practice

strength (4 rounds)

one round = farmers walk x 50 feet + log “g to o.h.” lift x 3 reps

conditioning/accessory work (3 rounds)

sandbag shouldering x 10/10 reps

weighted pull ups x 3 reps

general warm up (10 minutes)

rear bear crawls x 100 feet

kettlebell V presses x 12 reps

keg squats x 8 reps

medicine ball throw x 15 reps

specific warm up (5 minutes)

thick rope  grappler rows set up and light practice

strength (20 minutes)

thick rope grappler rows x 15-12-9-6-3 reps

conditioning/accessory work (2 rounds)

Meadows rows x 8/8 reps

Grinder Kord chain push ups  8 reps

 

general warm up (10 minutes)

dumbbell star complex x 1

chimp walks x 100 feet

tin mans x 100 feet

Sanddune jumps x 12  reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3 reps x  7 sets

conditioning/accessory work (1 round)

Bulgarian split squats x 10/10 reps

dead-stop weighted step ups x 10/10 reps

Note: start with the supporting leg up on the ball of the foot on each rep

weighted sit ups x 12 reps

Power Wheel roll outs x 12 rps

general warm up (10 minutes)

resistance band baseball swings x 25/25 reps

clock push ups x twice around the clock

kettlebell high pulls x 10/10 reps

hollow rocks x 15 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 4 reps x 7 sets

conditioning/accessory work (2 rounds)

Sanddune plyo push ups x 10 reps

weight stack push downs x 7 reps

resistance band pull a parts x 50 reps

general warm up (10 minutes)

rotation push ups x 20 reps

resistance band pause face pulls x 25 reps

medicine ball chest passes x 10 reps

sledge hammer strikes x 10/10 reps

specific warm up (5 minutes)

bench press/strict pull ups superset light practice

strength (5 supersets)

one superset = bench press x 3 reps + strict pull ups

conditioning/accessory work (2 rounds)

diamond push ups x 10 reps

dumbbell pull overs x 10 reps

grave diggers x 10/10 reps

2019-07-22 06.58.08We do a lot of barbell training, but that’s not all we do

2019-07-22 06.30.55

2019-07-22 06.14.17