Archive for the ‘fit Moms’ Category

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

dumbbell hang power cleans x 10/10 reps

plyo push ups x 15

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

strict chain dips x 7 reps

 

general warm up (10 minutes)

Batttling Ropes x 100 waves

resistance band archer pulls x 25/25 reps

Adex club halos x 15/15 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

reverse band bench press set up and light practice

strength (20 minutes)

reverse band bench press x 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

band-resisted push ups x 10 reps

piranha press x 10 reps

after 3 rounds are completed do a

Neuro Grip plank for max. time

 

general warm up (10 minutes)

Sanddune power steps x 75 reps

Sanddune fist push ups x 15 reps

tin mans x 100 feet

tuck jumps x 15 reps

med ball chest passes x 10 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 1/1/1/1/1

conditioning/accessory work (3 rounds)

Weighted sit ups x 10 reps

double dumbbell row x 10 reps

general warm up (10 minutes)

resistance band pull a parts x 75

resistance band archer pulls x 20/20 reps

roatation push ups x 20 reps

windshield wipers x 20 reps

Adex club Gama casts x 20 reps

specific warm up (5 minutes)

Fat Grip floor press set up and light reps

strength (20 minutes)

Fat grip floor press x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

Triset-tricep complex x 3 reps

 

general warm up (10 minutes)

Adex club inside mills x 20/20 reps

kettlebell figure 8’s x 50 reps

clock push ups x twice around the clock

windshield wipers x 20 reps

specific warm up (5 minutes)

sandbag complex set up and light practice

strength (3 rounds)

one round=Zercher cleans x 10 reps + BTN squat/push press x 10 reps

conditioning/accessory work (2 rounds)

one round = Sanddune sprint x 10 seconds + Sanddune push ups x 10  x 3

 

general warm up (10 minutes)

mountain climbers x 100 reps

jumping jacks x 50 reps

Adex mace swings x 15/15 reps

Adex mace cross over swings

Adex club mills x 30 reps

specific warm up (5 minutes)

Grinder Kord complex set up and practice

strength (20 minutes)

Grinder Kord complex, one round =10 reps each of  I/Y/T/A

conditioning/accessory work (2 rounds)

Grinder Kord overhead pulls** x 15 reps

(**use a sit-back position with torso inclined forward

to keep the handles over your head)

wide grip recline bar rows x 15 reps

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

Adex club front swings x 50 reps

Zercher sandbag squats x 25 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

sled push x 200 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

Adex mace 360’s x 30 reps

recline rope climbs x 5