Archive for the ‘private classes’ Category

general warm up (15 minutes)

recline bar rows x 15 reps

Power Wheel hand walks x 100 feet

flutter kicks x 100 reps

jumping jacks x 40 reps

sandbag good mornings x 15 reps

specific warm up (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

heavy close grip grappler rows x 4 reps x 6 sets

conditioning/accessory work (3 rounds)

pause bat wing rows x 10 reps

Sanddune push ups x 15 reps

general warm up (10 minutes)

mountain climbers x 100 reps

hollow rocks x 15 reps

double chain strict press x 12 reps

Power Wheel rollouts 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 4 reps x 6 sets

conditioning/accessory work (1 round)

Bulgarian split squats x 10/10 reps

dead stop step ups x 10/10 reps

isometric medicine ball crush x max. time

wrist roller x 10 reps

general warm up (10 minutes)

kettlebell figure 8’s to hold x 25 reps

kettlebell goblet squats x 15 reps

2 hand side swings x 25 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

tri-set tricep complex x 4

Power Wheel roll outs x 10 reps

EZ bar curls x 8 reps

 

general warm up (10 minutes)

Sanddune power steps x 50 reps

weight plate orbits x 20 reps

resistance band push ups x 15 reps

double dumbbell cleans x 10 reps

specific warm up (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

close grip grappler rows x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 8 reps

1 hand dumbbell rows x 12/12 reps

 

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

barbarian split squats x 12/12 reps

sandbag shouldering x 10/10 reps

Burgener drills

specific warm up ( 5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3 reps x 8 sets

conditioning/accessory work (2 rounds)

1 hand farmers walks x 100 feet

resistance band good mornings x 20 reps

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