Archive for the ‘fat loss’ Category

general warm up (15 minutes)

mountain climbers  x 75 reps

jumping jacks x 50 reps

alternating front lunges x 20 reps

rotation push ups x 20 reps

specific warm up (5 minutes)

bodyweight circuit set up and practice

strength (3 rounds)

one round =  45 to 90 degree leg lifts x 20 reps + bodyweight squats x  15 reps + tree pushups x 10 reps (Note: elevate your feet againts a tree)

conditioning/accessory work (1 round)

hollow rocks x 15 reps

side planks x 60 seconds eash side

 

general warm up (15 minutes)

Sanddune power steps x 50 reps

Sanddune push ups x 10 reps

Sanddune split squats x 10/10 reps

inch worms x 50 feet

specific warm up (5 minutes)

sled push/frame carry set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + frame carry x 50 feet

conditioning/accessory work (1 round)

nightmares x 15 reps

Zercher sandbag squats x 15 reps

dumbbell pull overs x 15 reps

 

general warm up (15 minutes)

resistance band archer pulls x 20/20 reps

resistance band baseball swings x 20/20 rep

sandbag shouldering x 20 reps

overhead weight plate carry x 100 feet
specific warm up (5 minutes)

dumbbell Ahrens press set up and light practice
strength (20 minutes)

dumbbell Ahrens x 12-10-8-6 reps
conditioning/accessory work (2 rounds)

heavy dumbbell rows x 7/7 reps

dumbbell pull overs x 12 reps

weighted dips x 7 reps

general warm up (15 minutes)

chimp walks x 100 feet

45 to 90 degree leg lifts x 20 reps

jump rope x 100 reps

steel grip balls strict pull ups  x 5 reps

specific warm up (5 minutes)

Axle  cleans set up and light practice

strength (20 minutes)

Axle cleans x 3 reps x 6 sets

conditioning/accessory work (2 rounds)

pinch grip “around the clock” plate holds x 2/2 reps

concrete slab carry x 100 feet

Lat. pull downs x 8 reps

general warm up (15 minutes)

rotation push ups x 20 reps

kettlebell V presses x 10 reps

recline rope climbs x 5

windshield wiper squats x 15 reps

specific warm up (5 minutes)

kettlebell complex 

strength (3 rounds)

one round = 1 hand swings x 15/15 reps + 1 hand cleans x 12/12 reps + 1 hand rows x 10/10 reps

conditioning/accessory work (2 rounds)

sandbag shouldering x 10/10 reps

stone carry x 100 feet

general warm up (15 minutes)

dumbbell star complex x 1

leg lifts x 25 reps

1 legged hops x 100 feet

pause supermans x 15 reps

tin mans x 100 feet
specific warm up (5 minutes)

keg medley set up and light practice
strength (3 rounds)

one round=keg carry x 100 feet + keg power presses x 7 reps + keg squats x 5 reps
conditioning/accessory work (2 rounds)

log ground to overhead lifts x 10 reps

Neuro grip push ups x 10 reps