Archive for the ‘safe workouts’ Category

general warm up (10 minutes)

vertical pull a parts x 50 reps

Power Wheel rollouts x 10 reps

kettlebell V press x 10 reps

resistance  band tricep push downs x 20 reps

specific warm up (5 minutes)

strict chain press set up and light practice

strength (20 minutes)

strict chain press x 7 reps x 5 sets

conditioning/accessory work (2 rounds)

Neuro Grip push ups x 10 reps

strict pull ups x 5 reps

general warm up (10 minutes)

alternating leg lifts x 30 reps

sandbag Zercher cleans x 10 reps

barbarian walking lunges x 100 feet

side straddles x 200 feet

specific warm up (5 minutes)

sled push set up and light practice

strength (3 rounds)

sled push x 150 feet

conditioning/accessory work (2 rounds)

weighted push ups x 8 reps

recline bar rows x 12 reps

sandbag good mornings x 16 reps

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

resistance band “palms up” pull a parts x 50 reps

traveling broad jumps x 100 feet

Sanddune squats x 15 reps

specific warm up (5 minutes)

Sumo axle deadlifts  set up and light practice

strength (20 minutes)

Sumo axle deadlifts x 4 reps x 5 sets

conditioning/accessory work (2 rounds)

grinder kord flys x 15 reps

grinder kord reverse flys x 15 reps

general warm up (10 minutes)

kettlebell goblet squats x 20 reps

barbarian pull overs x 25 reps

grave digger rear lunges x 12/12 reps

alternating sandbag shouldering x 20 reps

specific warm up (5 minutes)

Gallows pull up challenge practice

strength (30 minutes)

Gallows pull up challenge=max. number of strict pull ups using varied implements for each set

No conditioning/accessory work today

general warm up (10 minutes)

Americanas x 50 reps

resistance band pull a parts x 120 reps

rotation push ups x 20 reps

barbarian spit squats x 12/12 reps
specific warm up (5 minutes)

banded kettlebell bench press set up and light practice
strength (20 minutes)

banded kettlebell bench press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)

close grip floor press x 12 reps

barbell  rows x 10 reps

Sanddune plyo push ups x 8 reps

 

{note: For those out of town on  Friday, you get to do this on Monday}

general warm up (10 minutes)

weight plate orbits x 20 reps

mountain climbers x 100 reps

barbarian squats x 20 reps

resistance band pull a parts x 100 reps

specific warm up (5 minutes)

set up and light practice

strength (4 rounds)

1 round=farmers walk x 100 feet + Strongman log overhead lift x 5 reps +  weighted sit ups x 5 reps

conditioning/accessory work (2 rounds)

pause supermans x 10 reps

windshield wipers x 20 reps

2 hand side swings x 30 reps