Archive for the ‘private classes’ Category

general warm up (10 minutes)

Americanas x 50 reps

clock push ups x twice around the clock

resistance band pause face pulls x 20 reps

recline rope climb x 5

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

dips x 10 reps

resistance archer pulls x 20/20 reps

 

general warm up (10 minutes)

resistance band archer pulls x 20/20 reps

diamond push ups x 15 reps

resistance band sumo high pulls x 15 reps

specific warm up (5 minutes)

Sumo deadlifts set up and light practice

strength (20 minutes)

Sumo deadlifts x 4-4-4-4-4-4 reps

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

resistance band good mornings x 20 reps

general warm up (10 minutes)

barbarian squat lunges x 50 feet

double club kneeling flys x 15 reps

sandbag shouldering x 10/10 reps

specific warm up (5 minutes)

sled push + farmers walk set up and light practice

strength (4 rounds)

1 round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (1 round)

Grinder Kord 1 legged squats x 7/7 reps

kettlebell V presses x 15 reps

pause supermans x 15 reps

isometric pinch grip plate hold x max. hold time

general warm up (20 minutes)

bear crawls x 100 feet

jumping jacks x 50 reps

seated Adex Arc 10-to-2’s x 40 reps

double club snatches x 10 reps

specific warm up (5 minutes)

neutral grip bench press set up and light practice

strength (20 minutes)

neutral grip bench press x
 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

pause seated resistance band rows x 10 reps

Grinder Kord chain push ups x 10 reps

general warmup (10 minutes)

Sanddune power steps x 100 reps

Sanddune squats x 15 reps

medicine ball chest passes x 10 reps

Adex mace barbarian rear lunges x 10/10 reps

specific warm up (5 minutes)

sled push/farmers walk set up and practice

strength (4 rounds)

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

conditioning/accessory work (1 round)

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

weight stack push downs x 10 reps

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

push ups x 30 reps

medicine ball chest passes x 10 reps

Adex club long cycles x 25 reps

specific warmup (5 minutes)

close grip floor press set up and  practice

strength (20 minutes)

close grip floor press x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

dumbbell bench press x 10 reps

tricep push downs x 10 reps

general warm up (10 minutes)

rotation push ups x 20 reps

chimp walks x 100 feet

double dumbbell cleans x 10 reps

tuck jumps x 15 reps

specific warmup (5 minutes)

strongman log “ground-to-overhead” (G-to-H) set up and  practice

strength (20 minutes)

Strongman log G-to-H x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

double Adex club front cleans x 10 reps

Sanddune push ups x 15 reps

kettlebell helicopters x 20 reps