Archive for the ‘How to stay fit’ Category

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

dive bomber push ups x 15 reps

double dumbbell push press x 10 reps

one-legged hops x 100 feet

specific warm up (5 minutes)

hand over hand sled pulls set up and light practice

strength (20 minutes)

hand over hand sled pulls x 100 feet x 1-1-1-1

conditioning/accessory work (2 rounds)

Grinder Kord flys x 15 reps

dumbbell pull overs x 15 reps

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

Sanddune  jumps x 12 reps

Adex club wood choppers x 15/15 reps

kettlebell high pulls x 10/10 reps

specific warm up(5 minutes)

kettebell clean & press set up and light reps

strength (20 minutes)

kettlebell clean & press x 3/3-3/3-3/3-3/3-3/3 reps

conditioning/accessory work (2 rounds)

Grinder Kord atomic push ups x 10 reps

stone carry x 100feet

 

 

general warm up (10 minutes)

Battling Ropes side winders x 50 reps

kettlebell swings x 40 reps

Battling Ropes roll overs x 30 reps

sandbag shouldering x 10/10 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

heavy dumbbell rows x 3/3 reps x 7 sets

conditioning/accessory work (2 rounds)

barbarian pull overs x 20 reps

Grinder Kord reverse flys x 15 reps

general warm up (10 minutes)

resistance band pull a parts x 50 reps

“palms up” resistance band pull a parts x 30 reps

Adex club star complex x 1

clock push ups x twice around the clock
specific warm up (5 minutes)

dead stop bench press set up and light practice
strength (20 minutes)

dead stop bench press x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

tri-set tricep complex x 5

Zottman curls x 10 reps

Sanddune push ups x 15 reps

general warm up (10 minutes)

rotation push ups x 20 reps

kettlebell goblet squats x 20 reps

side shuffles x 200 feet

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (20 minutes)
rear sled pulls x 100 feet x 1-1-1-1

conditioning/accessory work (2 rounds)

weighted step ups x 20 reps

Power Wheel hand walks x 50 feet

general warm up (10 minutes)

suitcase kettlebell swings x 30 reps

Adex club 2 hand side swings x 30 reps

resistance band baseball swings x 20/20 reps

specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10-10/10-10/10 reps

conditioning/accessory work (2 rounds)

Adex club wood choppers x 15/15 reps

misery crawls x 25 feet

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