Archive for the ‘fat loss’ Category

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

alternating kettlebell swings x 30 reps

Inch worms x 50 feet

windshield wipers x 20 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Adex club long cycles x 30 reps

Adex mace 10-to-2 x 20 reps

general warm up (10 minutes)

kettlebell figure 8’s x 40 reps

Double Adex club front swings x 30 reps

weight plate orbits x 20 reps

specific warmup (5 minutes)

Strongman medley set up and light practice

strength (3 rounds)

Strongman medley>>>one round=stone carry x 100 feet + log push press x 5 reps

conditioning/accessory work (2 rounds)

weighted pull ups x 3 reps

heavy Adex club 2 hand cleans x 5 reps

weighted sit ups x 7 reps

 

 

 

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)

kettlebell figure 8’s x 50 reps

Adex club 2 hand side swings x 40 reps

side shuffles x 200 feet

resistance band baseball swings x 20/20 reps

specific warmup (5 minutes)

lateral sled pulls set up and practice

strength (20 minutes)

lateral sled pulls x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

1 hand farmers walks x 100 feet

Adex club windmills x 5/5 reps

side planks x max. time each side

 

general warm up (10 minutes)

double Adex club front swings x 30 reps

push ups x 25 reps

Sanddune split squats x 10/10 reps

kettlebell goblet squats x 15 reps

specific warmup (5 minutes)

dumbbell clean & jerk set up and practice

strength (20 minutes)

dumbbell clean & jerk x 3/3-3/3-3/3-3/3-3/3 reps

Note:  Use P.A.P. right before the last set

conditioning/accessory work (2 rounds)

Adex arc (short mace) 1/2 kneeling 360’s x 30 reps

Adex club seated Ahrens press x 10 reps

 

 

 

 

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

resistance band pause face pulls x 20 reps

rear bear crawls x 100 feet

Adex club 2 hand mills x 30 reps

specific warmup (5 minutes)

bench press set up and practice

strength (20 minutes)

bench press x 8/8/8/8 reps

conditioning/accessory work (3 rounds)

thick bar Pendlay rows x 5 reps

Sanddune push ups x 15 reps