Archive for the ‘lose weight’ Category

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)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips 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)

Battling Ropes double waves x 50 reps

Battling Ropes sidewinders x 50 reps

jumping jacks x 30 reps

Specific warm up (5 minutes)

grappler twists set up and light practice

Strength (20 minutes)

grappler twists x 20-16-12-8 reps

Conditioning/accessory work (2 rounds)

Adex mace grave diggers x 15/15 reps

Adex club long cycle lunges x 20 reps

 

 

General warm up (10 minutes)

resistance band pull a parts x 100 reps

recline rope climbs x 5

resistance band Sumo high pulls x 15 reps

dumbbell hang power snatches x 10/10 reps

Specific warm up (5 minutes)
Sumo deadlifts (double overhand grip) set up and light practice
Strength (20 minutes)

Sumo deadlifts (double overhand grip) x 5/5/5/5/5 reps

Conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 10 reps

Adex mace barbarian split squats x 10/10 reps

Sanddune push ups x 20 reps

general warm up (10 minutes)

rotation push ups x 20 reps

kettlebell V-presses 10 reps

kettlebell suitcase swings x 30 reps

Adex club 1 hand halos x 15/15 reps

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

Adex club long cycle lunges x 15 reps

grave digger squats with a 50 lb Adex mace