Archive for the ‘motivation’ Category

general warm up (10 minutes)

clock push ups x twice around the clock

alternating kettlebell swings x 30 reps

leg lifts x 20 reps

“palms up” pull a parts x 40 reps

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

dips x 10 reps

resistance band paddling x 20/20 reps

 

 





general warm up (10 minutes)

rear bear crawls x 100 feet

tin mans x 100 feet

Sanddune jumps x 10 reps

Neuro Grip push ups x 10 reps

specific warm up (5 minutes)

bear hug keg squats set up and light practice

strength (20 minutes)

bear hug keg squats x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 12 reps

Power Wheel rollouts x 12 reps

sledge hammer strikes x 12/12 reps

general warm up (10 minutes)

resistance band pull a parts x 100 reps

kettlebell figure 8’s to hold x 30 reps

jumping jacks x 50 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 4 reps x 5 sets

conditioning/accessory work (3 rounds)

band-resisted push ups x 15 reps

recline bar rows x 15 reps

general warm up (10 minutes)

resistance band suitcase deadlifts x 20 reps

Adex club wood choppers x 15/15 reps

Zercher sandbag cleans x 12 reps

recline rope climbs x 5

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

1 round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (2 rounds)

1 arm famers walk x 100 feet

resistance band hamstring curls x 15/15 reps

 

general warm up (10 minutes)

kettlebell figure 8’s to hold x 25 reps

resistance band baseball swings x 20/20 reps

Grinder Kord reverse fly x 15 reps

keg squats x 10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 3 reps x 5 sets**

**Note:  Use P.A.P before last set

conditioning/accessory work (2 rounds)

close grip floor presses x 10 reps

pause bat wing rows x 10 reps

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

resistance band baseball swings x 20/20 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

Pendlay rows set up and light practice

strength (20 minutes)

Pendlay rows x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

sandbag good  mornings x 15 reps

stone carry x 100 feet