Archive for the ‘unconventional workouts’ Category

When:
08/17/2019 @ 12:00 pm – 4:00 pm
Where:
The Shop Gym
9311 Wellington Rd
Manassas
VA 20110

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Contact:
Brad Hutchins
Email brad@maceworx.com

general warm up (10 minutes)

bear crawls x 100 feet

grave digger rear lunges x 10/10 reps

windshield wipers x 30 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + famers walk x 50 feet

conditioning/accessory work (2 rounds)

1 hand keg carry x 100 feet

Zercher sandbag cleans x 15 reps

 

general warm up (10 minutes)

weight plate orbits x 25 reps

recline rope climbs x 5

Sanddune power steps x 100 reps

rotation push ups x 20 reps

specific warm up (5 minutes)

strict barbell press set up and light practice

strength (20 minutes)

strict barbell press x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

elevated push ups x 15 reps

resistance band tricep push downs x 25 reps

 

general warm up (10 minutes)

clock push ups x twice around the clock

alternating kettlebell swings x 30 reps

leg lifts x 20 reps

“palms up” pull a parts x 40 reps

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

dips x 10 reps

resistance band paddling x 20/20 reps

 

 

general warm up (10 minutes)

inch worms x 50 feet

misery crawls x 50 feet

dumbbell push press x 10/10 reps

Battling Ropes roll overs x 25 reps
specific warm up (5 minutes)

forward sled pulls set up and light practice

strength (20 minutes)

forward sled pulls x 100 feet x 4 rounds

conditioning/accessory work (3 rounds)

resistance band hamstring curls x 20 reps

side planks x max. time each side





general warm up (10 minutes)

rear bear crawls x 100 feet

tin mans x 100 feet

Sanddune jumps x 10 reps

Neuro Grip push ups x 10 reps

specific warm up (5 minutes)

bear hug keg squats set up and light practice

strength (20 minutes)

bear hug keg squats x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 12 reps

Power Wheel rollouts x 12 reps

sledge hammer strikes x 12/12 reps