Archive for the ‘early workouts’ Category

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

plyo push ups x 15 reps

traveling broad jumps x 100 feet

strict dumbbell press x 10/10 reps

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

Adex club long cycle swipes x 25 reps

Neuro Grip plank x max. hold time x 1

 

general warm up (10 minutes)

walking lunges x 100 feet

side shuffles x 200 feet

Adex club barbarian squats x 15 reps

Battling Ropes side-winders x 50 reps

specific warm up (5 minutes)

rear sled pull set up and light practice

strength (20 minutes)

rear sled pull x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

Iron Boot squat & alternating  knee raise x 20 reps

resistance band hamstring curls  x 10 reps

 

 

 

 

 

 

 

general warm up (10 minutes)

Sanddune hand walks x 50 reps (on fists)

clock push ups x twice around the clock

sit ups x 20 reps

mountain climbers x 100 reps

dumbbell high pulls x 10/10 reps

specific warm up (5 minutes)

bench press set up & light practice

strength (20 minutes)

bench press x 5/5/5/5/5 reps

conditioning/accessory work (2 round)

tri-set tricep complex x 3 reps

dumbbell rows x 5/5 reps

resistance  band pull a parts x 50 reps

 

 

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

kettlebell swings x 40 reps

resistance band pull a parts x 100 reps

Adex mace barbarian squats x 20 reps

dislocates x 10 reps

 

 

specific warm up (5 minutes)

back squats set up & light practice

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 round)

sandbag BTN good morning x 20 reps

weighted side bends x 20 reps

weighted sit ups x 10 reps

general warm up (10 minutes)

elevated push ups x 20 reps

jumping jacks x 50 reps

inch worms x 50 feet

leg lifts x 20 reps

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (3 rounds)

one round = sled push x 100 feet + famers walk 100 feet

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

kettlebell helicopters x 20 reps

Neuro-grip plank x max. hold time x 1

general warm up (10 minutes)

rotation push ups x 20 reps

mountain climbers x 100 reps

hollow rocks x 15 reps

alternating kettlebell swings x 30 reps

specific warm up (5 minutes)

weighted dips set up and light practice

strength (20 minutes)

weighted dips x 7/7/7/7 reps

conditioning/accessory work (3 rounds)

strict pull ups x 5 reps

kettlebell V-presses x 10 reps

 

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

resistance band diagonal pull a parts x 25/25 reps

Adex mace barbarian split squats x 10/10 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5  minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts 7/7/7/7 reps

conditioning/accessory work (2 rounds)

dumbbell deadlifts x 15 reps

1-arm farmers walk x 100 feet

after 2 rounds are done, do this

Iron Mind gripper x max reps  x 1/1/1/1