Archive for the ‘How to stay fit’ 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)

Americanas x 50 reps

“palms up” pull a parts x 50 reps

Sanddune plyo push ups x 12 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

gallows pull up circuit light practice

strength (20 minutes)

gallows pull up circuit = 3 reps at each station x 4 rounds

conditioning/accessory work (3 rounds)

Grinder Kord flys x 15 reps

dips x 5 reps

general warm up (10 minutes)

resistance band baseball swings x 25/25 reps

clock push ups x twice around the clock

kettlebell high pulls x 10/10 reps

hollow rocks x 15 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 4 reps x 7 sets

conditioning/accessory work (2 rounds)

Sanddune plyo push ups x 10 reps

weight stack push downs x 7 reps

resistance band pull a parts x 50 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)

double club front swings x 50 reps

resistance band pause face pulls x 20 reps

diamond push ups x 15 reps

alternating rear  barbarian lunges x 20 reps

specific warm up (5 minutes)

Spoto press set up and light practice

strength (20 minutes)

Spoto press x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

Sanddune plyo push ups x 12 reps

Grinder Kord reverse flys x 12 reps

general warm up (10 minutes)

kettlebell figure 8’s to hold x 40 reps

recline rope climb x 5

split squat jumps x 20 reps

pause super mans x 15 reps

specific warm up (5 minutes)

Dumbbell complex set up and light practice

strength (2 rounds)

Dumbbell complex (use two heavy dumbbells for each exercise)

one round = 10 reps each of cleans/rows/deadlifts

conditioning/accessory work (no time limit)

crab walk medicine ball soccer x 10 points

general warm up (10 minutes)

AirDyne bike 15 calories

cross body mace swings x 10/10 reps

resistance band diagonal pull a parts x 25/25 reps

resistance band “palms up” pull a parts x 25 reps

specific warm up (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

close grip grappler rows x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Meadows rows x 8/8 reps

Woodall curls x 12/12 reps

Sanddune jumps x 15 reps