Archive for the ‘lose weight’ Category

general warm up (10 minutes)

double club front swings x 35 reps

2 hand halo squats x 15 reps

supine helicopters x 15/15 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

dumbbell rows x 10/10 reps x 4 sets

conditioning/accessory work (3 rounds)

dive bomber push ups x 10 reps

recline rope climbs x 3

 

general warm up (10 minutes)

Battling Ropes sidewinders x 100 reps

AirDyne bike x 15 calories

leg lifts x 25 reps

kettlebell figure 8’s x 30 reps

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20 reps x 3 sets

conditioning/accessory work (2 rounds)

2 hand side cleans x 20 reps

resistance band wood choppers x 15/15 reps

lateral sledge hammer strikes x 10/10 reps

 

general warm up (10 minutes)

diamond push ups x 15 reps

dumbbell pull overs x 15 reps

medicine ball chest passes x 15 reps

specific warm up (5 minutes)

Ahrens press set up and light practice

strength (20 minutes)

Ahrens press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

wide grip recline bar rows x 15 reps

lat pull downs x 10 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)

dumbbell star complex x 1

chimp walks x 100 feet

tin mans x 100 feet

Sanddune jumps x 12  reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3 reps x  7 sets

conditioning/accessory work (1 round)

Bulgarian split squats x 10/10 reps

dead-stop weighted step ups x 10/10 reps

Note: start with the supporting leg up on the ball of the foot on each rep

weighted sit ups x 12 reps

Power Wheel roll outs x 12 rps

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)

mountain climbers x 100 reps

windshield wipers x 20 reps

side shuffles x 200 feet

specific warm up (5 minutes)

concrete slab carry set up and light reps

strength (20 minutes)

concrete slab carry x 100 feet x 4 rounds

conditioning/accessory work (2 rounds)

bandido squats x 20 reps

Grinder Kord reverse flys x 15 reps

dumbbell pull overs x 10 reps

weighted push ups x 5 reps