Archive for the ‘How to stay fit’ Category

general warm up (10 minutes)

Battling Ropes x 100 alternating waves

Battling roll overs x 30 reps

medicine ball throws x 10 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

keg complex set up and light practice

strength (4 rounds)

one round of keg complex=keg squats x 5 reps + keg power presses x 3 reps + keg clean & press x 1 reps

conditioning/accessory work (2 rounds)

lateral keg loading x 7/7 reps

seated Arc 360’s x 30 reps

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

barbarian pull overs x 25 reps

windshield wipers x 20 reps

Power Wheel roll outs x 15 reps

specific warm up (5 minutes)

neutral grip bench press set up and light practice

strength (20 minutes)

neutral grip bench press x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

seated resistance band pause rows x 15 reps

Sanddune push ups x 15 reps

general warm up (10 minutes)

barbarian squats x 20 reps

dumbbell star complex x 1

resistance band pause face pulls x 20 reps

tuck jumps x 15 reps

specific warm up (5 minutes)

snatch grip high pulls set up and light practice

strength (20 minutes)

snatch grip high pulls x 4-4-4-4-4-4 reps

conditioning/accessory work (3 rounds)

dumbbell rows x 8/8 reps

close grip floor presses x 8 reps

 

general warm up (10 minutes)

clock push ups x twice around the clock

rotation walking lunges x 100 feet

resistance band archer pulls x 25/25 reps

specific warm up (5 minutes)

Grinder Kord complex set up and practice

strength (4 rounds)

1 round of the Grinder Kord complex=

10 reps each of push ups, recline rows, flys, reverse flys

conditioning/accessory work (1 round)

barbarian squats x 20 reps

2 hand halos x 20 reps

front plank x maximum time

wrist roller x maximum reps x 1/1/1

 

 

 

General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**

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)

kettlebell figure 8′s to hold x 40 reps

2 hand side swings x 40 reps

long cycle lunges x 20 reps

double club lateral pull overs x 20 reps

specific warm up 5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 4-4-4-4-4-4 reps

conditioning/accessory work (1 round)

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

Power Wheel roll outs x 10 reps

weighted step ups x 20 reps