Archive for the ‘fitness’ Category

general warm up (10 minutes)

rear bear crawls x 100 feet

kettlebell V presses x 12 reps

keg squats x 8 reps

medicine ball throw x 15 reps

specific warm up (5 minutes)

thick rope  grappler rows set up and light practice

strength (20 minutes)

thick rope grappler rows x 15-12-9-6-3 reps

conditioning/accessory work (2 rounds)

Meadows rows x 8/8 reps

Grinder Kord chain push ups  8 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

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

double club front swings x 40 reps

slider inch worms x 50 feet

specific warm up (5 minutes)

Ahrens press/pull ups set up and light practice

strength (4 Supersets)

one Superset = Ahrens press x 4 reps strict pull ups x 4 reps

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

side planks x 60 seconds/side

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

General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
**Note: no conditioning/accessory work during tests**

Share this:

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

dumbbell star complex x 1

Power Wheel roll puts x 10 reps

pike push ups x 10 reps
specific warm up (5 minutes)

Z press set up and light practice

strength (20 minutes)

Z press x 3 reps x 4 sets
conditioning/accessory work (2 rounds)

Meadows rows x 7/7 reps

tri-set tricep complex x 4

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

resistance band baseball swings x 20/20 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

Pendlay rows set up and light practice

strength (20 minutes)

Pendlay rows x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

sandbag good  mornings x 15 reps

stone carry x 100 feet