Archive for the ‘motivation’ Category

general warm up (15 minutes)

mountain climbers  x 75 reps

jumping jacks x 50 reps

alternating front lunges x 20 reps

rotation push ups x 20 reps

specific warm up (5 minutes)

bodyweight circuit set up and practice

strength (3 rounds)

one round =  45 to 90 degree leg lifts x 20 reps + bodyweight squats x  15 reps + tree pushups x 10 reps (Note: elevate your feet againts a tree)

conditioning/accessory work (1 round)

hollow rocks x 15 reps

side planks x 60 seconds eash side

 

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general warm up (15 minutes)

Bulgarian bag 360’s x 15/15 reps

dumbbell star complex x 1

resistance band archer pulls x 20/20 reps

bear crawls x 100 feet

specific warm up (5 minutes)

grappler twists/push press set up and light practice

strength (20 minutes)

one round = grappler twists x 20 reps + grappler push press x 10 reps

conditioning/accessory work (1 round)

kettlebell figure 8’s to hold x 25 reps

resistance band baseball swings x 25/25 reps

sandbag shouldering x 12/12 reps

weighted sit ups x 12 reps

 

general warm up (15 minutes)

recline bar rows x 15 reps

Power Wheel hand walks x 100 feet

flutter kicks x 100 reps

jumping jacks x 40 reps

sandbag good mornings x 15 reps

specific warm up (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

heavy close grip grappler rows x 4 reps x 6 sets

conditioning/accessory work (3 rounds)

pause bat wing rows x 10 reps

Sanddune push ups x 15 reps

general warm up (15 minutes)

Sanddune power steps x 50 reps

Sanddune push ups x 10 reps

Sanddune split squats x 10/10 reps

inch worms x 50 feet

specific warm up (5 minutes)

sled push/frame carry set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + frame carry x 50 feet

conditioning/accessory work (1 round)

nightmares x 15 reps

Zercher sandbag squats x 15 reps

dumbbell pull overs x 15 reps