Archive for the ‘fit Moms’ Category

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)

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

General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**

general warm up (10 minutes)

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

diagonal pull a parts x 25/25 reps

diamond push ups x 15 reps

wide grip recline bar rows x 15 reps

specific warm up (5 minutes)

isometric overhand pulls set up and practice

strength (5 rounds)

isometric overhand pulls x max. effort

conditioning/accessory work (3 rounds)

dumbbell pull overs x 10 reps

pause bat wing rows x 10 reps

 

 

general warm up (10 minutes)

resistance band baseball swings x 25/25 reps

Grinder Kord flys x 15 reps

Sanddune jumps x 10 reps

dumbbell deadlifts x 15 reps

specific warm up (I5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 8/8 reps x 4 sets

conditioning/accessory work (1 round)

Meadows rows x 10/10 reps

grappler twists x 20 reps

weighted sit ups x 10 reps

 

general warm up (10 minutes)

diamond push ups x 15 reps

dumbbell pull overs x 15 reps

medicine ball chest passes x 15 reps

specific warm up (5 minutes)

Ahrens press set up and light practice

strength (20 minutes)

Ahrens press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

wide grip recline bar rows x 15 reps

lat pull downs x 10 reps