Archive for the ‘healthy body’ Category

general warm up (10 minutes)

resistance band pull a parts x 100 reps

rotation push ups x 20 reps

Splank inch worms x 50 feet

side shuffles x 200 feet

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 2/2/2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

double dumbbell cleans x 10 reps

dumbbell rack squats x 10 reps

Power Wheel roll outs x 10 reps

 

 

 

 

general warm up (10 minutes)

Americanas x 50 reps

resistance pause face pulls x 20 reps

Adex club long cycle swipes x 30 reps

Airborne Heismans x 200 feet

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3/3/3/3/3/3/3 reps

conditioning/accessory work ( 2 rounds)

Zercher sandbag cleans x 15 reps

lateral tire throws x 100 feet

 

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)

Battling Ropes x 100 waves

inch worms x 50 feet

tin mans x 100 feet

Adex mace 360’s x 30 reps

specific warm up (5 minutes)

bear hug keg carry set up and light practice

strength (3 rounds)

bear hug keg carry x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

resistance band straight arm push downs x 20 reps

Woodall curls x 10/10 reps

 

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

 

Note–All classes will be used for testing Jan. 1-12 except for the
6:30am steel club & mace classes
general warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 50 reps
Adex club long cycle swipes x25 reps
Sanddune push ups x 15 reps

specific warm up (5 minutes)
bench press set up and light practice

bench press test

specific warm up (5 minutes)

deadlift set up and light practice

deadlift test