Archive for the ‘lose weight’ Category

general warm up (10 minutes)

Resistance band archer pulls x 20/20 reps

Grinder Kord flys x 15 reps

Adex club 2 hand front cleans x 20 reps

Sanddune push ups x 15 reps

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 4 reps

heavy dumbbell rows x 4/4 reps

general warm (10 minutes)

push ups x 25 reps

Battling ropes side winders x 50 reps

Battling ropes roll overs x 50 reps

recline rope climbs x 5 reps

specific warm up (5 minutes)

Thick bar Pendlay rows set up and practice

strength (20 minutes)

Thick bar Pendlay rows x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

Grinder Kord reverse flys x 15 reps

 

 

general warm (10 minutes)

double Adex club front swings x 35 reps

elevated push ups x 15 reps

Sanddune split squats x 10/10 reps

chimp walks x 100 feet

specific warm up (5 minutes)

sled push set up and practice

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

Russian plank flys x 5/5 reps

sandbag BTN good  mornings x 20 reps

weighted side bends x 30 reps

General warm up (10 minutes)

resistance band pause face pulls x 20 reps

Sanddune plyo push ups x 10 reps

Sanddune jumps x 10 reps

specific warm up (5 minutes)

dumbbell clean & power jerk set up and  practice

strength (20 minutes)

dumbbell clean & power jerk x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

Adex club side strikes x 10/10 reps

isometric horse stance x 30 seconds

 

 

General warm up (10 minutes)

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

Adex club side strikes x 10/10 reps

sandbag shouldering x 10/10 reps

specific warm up (5 minutes)

rescue dummy carry/drag set up and  practice

strength (20 minutes)

rescue dummy carry/drag x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted push ups x 10 reps

strict pull ups x 5 reps

isometric medicine ball crush x max. effort