Archive for the ‘semi private training’ Category

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)

rotation push ups x 20 reps

dumbbell deadlifts x 15 reps

windshield wiper squats x 20 reps

Sanddune power steps x 50 reps

specific warm up (5 minutes)

hand-over-hand sled pulls set up and light practice

strength (4 rounds)

hand-over-hand sled pulls x 100 feet

conditioning/accessory work (2 rounds)

dumbbell bench press x 10 reps

hollow rocks x 15 reps

 

general warm up (15 minutes)

jumping jacks x 30 reps

1 legged hops x 100 feet

recline rope clinbs x 5 reps

resistance band suitcase deadlifts x 20 reps

Burgener drills

specific warm up (5 minute)

squat clean set up and light practice

strength (20 minutes)

squat cleans  x 3 reps x 7 sets

conditioning/accessory work (1 rounds)

seated resistance band pause rows x 15 reps

Zercher sandbag cleans x 15 reps

 

general warm up (15 minutes)

overhead weight plate carry x 100 feet

double club walking horse stance x 50 feet

sit ups x 25 reps

chimp walks x 100 feet

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (4 rounds)

rear sled pulls x 100 feet

conditioning/accessory work (1 round)

resistance band hamstring curls x 30 reps

weighted side bends x 20 reps

dumbbell pull overs x 10 reps

weighted strict pull ups x 5 reps

 

 

general warm up (15 minutes)

Grinder Kord recline rows x 15 reps

Grinder Kord flys x 15 reps

sit ups x 25 reps

jumping jacks x 40 reps

Sanddune jumps x 15 reps
specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 4 reps x 6 sets
conditioning/accessory work (1 round)

diamond push ups x 20 reps

alternating sledge hammer strikes x 30 reps

Meadows rows x 15/15 reps

wrist roller x 10 reps

Note: If you miss this on Thursday, you get to do it on Friday

general warm up (15 minutes)

medicine ball chest passes x 15 reps

rotation push ups x 20 reps

barbarian split squats x 12/12 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

concrete slab carry/Sanddune push ups set up and practice
strength (4 rounds)

one round = concrete slab carry x 100 feet + Sanddune push ups x 15 reps
conditioning/accessory work (2 rounds)

dumbbell side raises x 10 reps

Grinder Kord flys x 15 reps

lateral sledge hammer strikes X 10/10 reps

general warm up (15 minutes)

rotation push ups x 25 reps

strict pull ups x 10 reps

Zercher sandbag cleans x 10 reps

rear bear crawls x 100 feet

sit ups x 25 reps

specific warm up (5 minutes)

grappler rows/Z press set up and light practice

strength (4 supersets)

one superset = grappler rows x 7 reps + Z press x 7 reps

conditioning/accessory work (2 rounds)

lateral barbarian lunges x 8/8 reps

standing 1 hand Russian flys x 4/4 reps