Archive for the ‘fat loss’ Category

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

resistance band “palms up” pull a parts x 50 reps

tin mans x 100 feet

Power Wheel roll outs x 10 reps

specific warm up (5 minutes)

floor press set up and light practice

strength (20 minutes)

floor press  5 reps x 5 sets

conditioning/accessory work (2 rounds)

double dumbbell rows x 10 reps

Neuro Grip push ups x 10 reps

wrist roller x 10 reps

general warm up (10 minutes)

sandbag shouldering x 10/10 reps

Bulgarian bag 360’s x 15/15 reps

rotation walking lunges x 50 feet

Sanddune jumps x 12 reps

specific warm up (5 minutes)

Zercher sandbag squats set up and light practice

strength (20 minutes)

Zercher sandbag squats x 20/15/10/5 reps

conditioning/accessory work (2 rounds)

grave digger rear lunges x 10/10 reps

kettlebell rack walk x 100 feet

general warm up (10 minutes)

rotation push ups x 20 reps

chimp walks x 50 feet

inch worms x 50 feet

Bulgarian bag 360’s x 12/12 reps
specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10 reps x 4 sets
conditioning/accessory work (2 rounds)

1 hand farmers walk x 100 feet

Grinder Kord curls x 15 reps

Grinder Kord tricep extensions x 15 reps

general warm up (10 minutes)

double club front swings x 35 reps

2 hand halo squats x 15 reps

supine helicopters x 15/15 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

dumbbell rows x 10/10 reps x 4 sets

conditioning/accessory work (3 rounds)

dive bomber push ups x 10 reps

recline rope climbs x 3

 

general warm up (10  minutes)

mountain climbers x 100 reps

resistance band pause face pulls x 15 rep

resistance band suitcase deadlifts x 15 reps

dumbbell hang power snatches 7/7 reps

specific warm up (5  minutes)

farmers walk/log “g to o.h.” lift set up and light practice

strength (4 rounds)

one round = farmers walk x 50 feet + log “g to o.h.” lift x 3 reps

conditioning/accessory work (3 rounds)

sandbag shouldering x 10/10 reps

weighted pull ups x 3 reps

general warm up (10 minutes)

Americanas x 50 reps

“palms up” pull a parts x 50 reps

Sanddune plyo push ups x 12 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

gallows pull up circuit light practice

strength (20 minutes)

gallows pull up circuit = 3 reps at each station x 4 rounds

conditioning/accessory work (3 rounds)

Grinder Kord flys x 15 reps

dips x 5 reps

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

resistance band baseball swings x 20/20 reps

keg squats x 5 reps

Grinder Kord flys x 15 reps

specific warm up (5 minutes)

Farmers walk/weighted dips set up and light practice

strength (4 rounds)

one round = Farmers walk x 50 feet + weighted dips x 3 reps

conditioning/accessory work (3 rounds)

seated resistance band rows x 12 reps

side planks x 60 seconds each side