Archive for the ‘fitness’ Category

general warm up (10 minutes)

Americanas x 25/25 reps

Adex club halos x 15/15 reps

Adex mace grave diggers x 15/15 reps

dumbbell front squat/push press x 10 reps

specific warm up (5 minutes)

dead stop bench press set up and light reps

strength (20 minutes)

dead stop bench press x 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

JM press x 10 reps

Russian kettlebell flys x 5/5 reps (note–Do these slowly)

 

 

general warm up (10 minutes)

Adex club side cleans x 50 reps

Adex club 2 hand mills x 40 reps

resistance band pause face pulls x 20 reps

recline rope climbs x 5

rear barbarian walking lunges x 100 feet

specific warm up (5 minutes)

Meadows rows set up and light reps

strength (20 minutes)

Meadows rows x 12/12–10/10–8/8–6/6 reps

conditioning/accessory work ( 3 rounds)

straight arm push downs x 10 reps

Grinder Kord reverse flys x 10 reps

 

general warm up (10 minutes)

Adex club inside mills x 20/20

Adex club outside mills x 20/20 reps

tuck jumps x 10 reps

sandbag shouldering x 10/10 reps

resistance sumo high pulls x 20 reps

specific warm up (5 minutes)

tire flips and lateral keg loading set up and light practice

strength (4 rounds)

tire flips x 5

lateral keg loading x 10 reps

conditioning/accessory work (2 rounds)

sledge hammer strikes x 30 reps

elevated front plank x max hold time (Note–on your elbows)

 

general warm up (10 minutes)

Adex mace barbarian walking lunges x 100 feet

sandbag Zercher cleans x 15 reps

strict pull ups x 10 reps

windshield wipers x 20 reps

Adex club mills x 30 reps

specific warm up (5 minutes)

weight plate stack rows and  dumbbell pull overs set up and light reps

strength (4 rounds)

weight plate stack rows x 8 reps

dumbbell  pull overs x 8 reps

keg power press x 8 reps

conditioning/accessory work (2 rounds)

Adex mace 360’s x 40 reps

lateral tire throws x 100 feet

Zottman curls x 10 reps

 

 

Kicking off Monday with a bang!

general warm up (10 minutes)

resistance band pull a parts x 100 reps

push ups x 25 reps

jumping jacks x 50 reps

bodyweight squats x 25 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (4 rounds)

Strongman medley–one round is:

  • log ground-to-overhead x 8 reps
  • rear sled pull x 50 feet
  • stone/keg carry x 50 feet
  • one arm deadlifts x 8 reps

conditioning/accessory work (2 rounds)

Adex mace “10-to-2” x 20 reps**

**use competition counting method

Adex club barbarian pull overs x 20 reps