Archive for the ‘private classes’ Category

general warm up (10 minutes)

rotation push ups x 20 reps

Power Wheel roll outs x 10  reps

Adex club 2 hand front cleans x 20 reps

specific warmup (5 minutes)

high/low sled sprint set up and light practice

strength (4 supersets)

high/low sled sprints x 100 feet 1/1/1/1/1

conditioning/accessory work (2 rounds)

double Adex club side cleans x 30 reps

Adex club long cycle lunges x 20 reps

 

 

general warm up (10 minutes)

weight plate orbits x 20 reps

Jeffries dumbbell star complex x 1

Adex club long cycle lunges x 20 reps

specific warmup (5 minutes)

Grinder Kord ** superset  practice

strength (3 supersets)

one Grinder Kord ** superset = chest press x 7 reps + recline rows x 7 reps

** CrossCore style reps

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

double dumbbell rows x 15 reps

 

 

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

Sanddune push ups x 20 reps

Sanddune jumps x 10 reps

overhead weight plate carry x 100 feet

specific warmup (5 minutes)

Burgener drills

snatch set up and practice

strength (20 minutes)

snatch x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Adex club long cycles x 20 reps

kettlebell helicopters x 20 reps

 

 

 

 

general warm up (10 minutes)

rear bear crawls x 100 feet

push ups x 25 reps

Adex club long cycle swipes x 25 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

bandido  deadlifts set up and light practice

strength (20 minutes)

bandido  deadlifts x 2/2/2//2/2/2 reps

conditioning/accessory work (3 rounds)

Sanddune split squats x 10/10 reps

weighted  calf raises x 20 reps

 

 

 

general warm up (10 minutes)

weight plate orbits x 20 reps

resistance band pull a parts x 100 reps

Adex club pull overs x 20 reps

Zercher sandbag squats x 20 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 2/2/2/2/2/2 reps

conditioning/accessory work (3 rounds)

1 round = Sanddune sprint x 10 seconds + Sanddune push ups x 10 reps x 3

 

 

 

general warm up (10 minutes)

rotation push ups x 20 reps

windshield wipers x 20 reps

rear bear crawls x 100 feet

flutter kicks x 100 reps

specific warm up (5 minutes)

Grinder Kord complex practice

strength (4 rounds)

Grinder Kord complex >>>

1 round = 10 reps each of flys/reverse flys/curls/tricep extension

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

L sit x max. hold time x 1/1/1

 

 

 

general warm up (10 minutes)

Adex club front swings x 35 reps

kettlebell figure 8’s x 50 reps

resistance band suitcase deadlifts x 20 reps

neutral grip isometric pull x max. effort x 1/1/1

specific warm up (5 minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

3 inch steel grip ball pull ups x 10 reps

sandbag BTN good mornings x 10 reps

thick bar Pendlay rows x 10 reps