Archive for the ‘safe workouts’ Category

general warm up (10 minutes)

Sanddune power steps x 100

Sanddune  push ups x 15 reps

recline rope climbs x 4

bench hurdles x 4 times through

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

elevated push ups x 20 reps

sledge hammer strikes x 30 reps

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

kettlebell figure 8’s x 50 reps

rear bear crawls x 100 feet

traveling broad jumps x 100 feet

specific warm up (5 minutes)

bodyweight complex set up and practice

strength (4 rounds)

one round=recline bar rows x 10 reps + Power Wheel hand walks x 50 feet +  Grinder Kord one-legged squats x 5/5 reps

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

side planks x max hold time on each side

 

general warm up (10 minutes)

Americanas x 35 reps

resistance band archer pulls x 20/20 reps

dislocates x 10

front squats x 10 reps

Burgener drills

specific warm up (5 minutes)

hang power clean & jerk set up and light practice

strength (20 minutes)

hang power clean & jerk 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Ahrens press x 10 reps

elevated push ups x 15 reps

 

 

general warm up (10 minutes)

bear crawls x 100 feet

resistance band pull a parts x 100 reps

Adex club inside mills x 15/15 reps

Adex club halos x 10/10 reps

isometric close grip pull x max effort  x 1/1/1

specific warm up (5 minutes)

close grip Grappler rows set up and light reps

strength (20 minutes)

close grip Grappler rows x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

Grappler twists x 20 reps

heavy Adex mace grave diggers x 10/10 reps

Neuro Grip push ups x max