Archive for the ‘Sanddune training’ Category

general warm up (10 minutes)

weight plate orbits x 30 reps

jumping jacks x 50 reps

Grinder Kord reverse flys x 15 reps

Sanddune plyo push ups x 15 reps

specific warm up (5 minutes)

dumbbell bench press set up and light practice

strength (20 minutes)

dumbbell bench press x 8-8-8-8 reps

conditioning/accessory work (3 rounds)

double dumbbell rows x 15 reps

chain push ups x 10 reps

 

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

resistance  band inverted pull a parts x 50 reps

partner medicine ball throws x 40 reps

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

sledge hammer strikes x 20 reps

strict pull ups x 10 reps

general warm up (10 minutes)

Sanddune power steps x 100 reps

kettlebell figure 8’s to hold x 30 reps

seated resistance band rows x 15 reps

specific warm up (5 minutes)

thick rope rows set up and light practice

strength (20 minutes)

thick rope rows x 12-10-8-6 reps

conditioning/accessory work (2 rounds)

weight stack push downs x 10 reps

Zottman curls x 10 reps

 

general warm up (10 minutes)

double  club drumming x 30 reps

2 hand standing figure 8’s x 20 reps

1 arm front plank x 45 seconds x 1/1

Sanddune plyo push  ups x 10 reps

specific warm up (5 minutes)

1 arm bench press set up and light practice

strength (20 minutes)

1 arm bench press x 4/4-4/4-4/4-4/4-4/4 reps

conditioning/accessory work (2 rounds)

Grinder Kord  chest press** x 5 reps

Grinder Kord recline rows** x 5 reps

**CrossCore style

general warm up (10 minutes)

mountain climbers x 100 reps

cross body swings x 15/15 reps

tin mans x 100 feet

side shuffles x 200 feet

specific warm up (5 minutes)

lateral sled pulls set up and light practice

strength (20 minutes)

lateral sled pulls x 100 feet x 1-1-1-1

conditioning/accessory work (2 rounds)

barbarian lateral lunges x 10/10 reps

Sanddune squats x 15 reps

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

Sanddune  jumps x 12 reps

Adex club wood choppers x 15/15 reps

kettlebell high pulls x 10/10 reps

specific warm up(5 minutes)

kettebell clean & press set up and light reps

strength (20 minutes)

kettlebell clean & press x 3/3-3/3-3/3-3/3-3/3 reps

conditioning/accessory work (2 rounds)

Grinder Kord atomic push ups x 10 reps

stone carry x 100feet

 

 

general warm up (10 minutes)

resistance band pull a parts x 50 reps

“palms up” resistance band pull a parts x 30 reps

Adex club star complex x 1

clock push ups x twice around the clock
specific warm up (5 minutes)

dead stop bench press set up and light practice
strength (20 minutes)

dead stop bench press x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

tri-set tricep complex x 5

Zottman curls x 10 reps

Sanddune push ups x 15 reps