Archive for the ‘semi private training’ Category

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

kettlebell swings x 30 rep

Power Wheel roll outs x 10 reps

dumbbell deadlifts x 15 reps

specific warm up (5  minutes)

deadlift set up and light practice

strength (20 minutes)

deadlifts x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

nightmares x 10 reps

hollow rocks x 15 reps

weighted step ups x 20 reps

 

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

resistance  band inverted pull a parts x 50 reps

partner medicine ball throws x 40 reps

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

sledge hammer strikes x 20 reps

strict pull ups x 10 reps

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general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

alternating kettlebell swings x 30 rep

Adex club wood choppers x 15/15 reps

barbarian squats x 20 reps

specific warm up (5 minutes)
triple tire flip & rear drag set up and light practice

strength (3 rounds)

triple tire flip & rear drag (back to starting point) x 3

conditioning/accessory work (1 round)

keg power press x 10 reps

keg squats x 10 reps

Power Wheel rollouts x 10 reps

general warm up (10 minutes)

double  club drumming x 30 reps

2 hand standing figure 8’s x 20 reps

1 arm front plank x 45 seconds x 1/1

Sanddune plyo push  ups x 10 reps

specific warm up (5 minutes)

1 arm bench press set up and light practice

strength (20 minutes)

1 arm bench press x 4/4-4/4-4/4-4/4-4/4 reps

conditioning/accessory work (2 rounds)

Grinder Kord  chest press** x 5 reps

Grinder Kord recline rows** x 5 reps

**CrossCore style

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

double kettlebell cleans x 15 reps

resistance band Sumo high pulls x 15 reps

leg lifts x 20 reps

specific warm up (5 minutes)

stone loading set up and practice

strength (20 minutes)

stone** loading x 3-3-3-3-3 reps

**Note:  substitute a keg as needed

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

dumbbell rows x 10/10 reps

 

 

 

general warm up (10 minutes)

resistance band pull a parts x 100 reps

kettlebell cleans x 10/10 reps

dive bomber push ups x 15 reps

traveling broad jumps x 100 feet
specific warm up (5 minutes)

high/low sled sprints set up and light practice
strength (20 minutes)

high/low sled sprints x 100 feet x 1-1-1-1-1
conditioning/accessory work (2 rounds)

Bulgarian split squats x 10/10 reps

1 legged kettlebell deadlifts x 10/10 reps

weighted calf raises x 20 reps

general warm up (10 minutes)

Battling Ropes side winders x 50 reps

kettlebell swings x 40 reps

Battling Ropes roll overs x 30 reps

sandbag shouldering x 10/10 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

heavy dumbbell rows x 3/3 reps x 7 sets

conditioning/accessory work (2 rounds)

barbarian pull overs x 20 reps

Grinder Kord reverse flys x 15 reps