Archive for the ‘fat loss’ Category

general warm up (10 minutes)

Americanas x 50 reps

Sanddune hand walks (on fists) x 50 reps

Adex mace barbarian squats x 20 reps

Diamond push ups x 15 reps

specific warm up (5 minutes)

close grip bench press set up and light reps

strength (20 minutes)

close grip bench press x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

double dumbbell rows x 10 reps

Tate presses x 15 reps

 

 

general warm up (10 minutes)

rotation push ups x 20 reps

pause supermans x 10 reps

hollow rocks x 15 reps

recline rope climb x 5

L-sit x maximum hold time x 1/1/1

specific warm up (5 minutes)

Grinder Kord complex set up and practice

strength (3 rounds)

Ginder Kord complex

1 round = 10 reps of each

flys, reverse flys, curls, tricep extensions

conditioning/accessory work (1 round)

side planks x maximum hold time on each side

front plank x maximum hold time

general warm up (10 minutes)

clock push ups x twice around the clock

tin mans x 100 feet

mountain climbers x 100 reps

Adex mace “10-to-2” x 20 reps

specific warm up (5 minutes)

high/low sled sprint set up and light practice

strength (20 minutes)

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

conditioning/accessory work (2 rounds)

sledge hammer strikes x 15/15 reps

recline bar rows x 15 reps

 

 

 

general warm up (10 minutes)

Sanddune hand walks x 50 reps (on fists)

Zercher sandbag cleans x 10 reps

Adex club halos x 15/15 reps

Adex arc (short mace) kneeling 360’s x 30 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted step ups x 20 reps

weighted calf raises x 20 reps

 

 

 

general warm up (10 minutes)

Sanddune finger tip hand walks x 50 reps

Sanddune split squats x 10/10 reps

Americanas x 50 reps

Adex club long cycle swipes x 25 reps

rear bear crawls x 100 feet

specific warm up (5 minutes)

rack pulls set up and light reps

strength (20 minutes)

rack pulls x 3/3/3/2/2/2/1/1/1 reps

conditioning/accessory work (2 rounds)

resistance band good mornings x 20 reps

weighted step ups x 20 reps

 

general warm up (10 minutes)

Americanas x 50 reps

Adex club inside mills x 20/20 reps

resistance band Sumo high pulls x 15 reps

dislocates x 10 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3/3/3/2/2/2 reps

conditioning/accessory work (1 round)

kettlebell goblet squats x 15/10/5  reps

 

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

jumping jacks x 40 reps

Adex club barbarian pull overs x 30 reps

resistance band  suitcase deadlifts x 20 reps

specific warm up (5 minutes)

deadlifts set up and light reps

strength (20 minutes)

deadlifts x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

weighted calf raises x 20 reps

sandbag BTN good mornings x 15 reps

isometric pinch grip hold x max. time