Archive for the ‘small group workouts’ Category

NOTE: This will also be done this coming Monday for those who miss it  on Friday

general warm up (10 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

rotation push ups x 20 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

Strongman complex set up and light practice

strength (4 rounds)

one round of Strongman complex = sled push x 50 feet + farmers walk x 50 feet + weighted  dips x 5 reps

conditioning/accessory work (2 rounds)

seated pause resistance band rows x 15 reps

Piranha press x 10 reps

 

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 30/30 reps

Zercher sandbag cleans x 15 reps

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

specific warm up (5 minutes)

set up and light practice

strength (2 rounds)

Russian dumbbell complex**
**note-learned from Louie Simmons’ book

one round = 12 reps each of

alternating press

alternating front raises

Lateral raises

Bent lateral raises

Alternating cross body curls

Judo swing and pull

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

isometric bear hug keg hold x max. time

general warm up (10 minutes)

inch worms x 50 feet

windshield wipers x 20 reps

resistance band push ups x 15 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

Zercher squats set up and light practice (Note: Use a barbell)

strength (20 minutes)

Zercher squats x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

hanging Iron Boot knee raises x 10 reps

parallette L sit x max. time

general warm up (10 minutes)

Sanddune power steps x 50 reps

side straddles x 200 feet

dumbbell clean & push press x 10/10 reps

Power Wheel roll outs x 12 reps

specific warm up (5 minutes)

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

strength (20 minutes)

hand-over-hand sled pulls x 100 feet x 4 rounds

conditioning/accessory work (2 rounds)

diamond push ups x 15 reps

kettlebell V presses x 12 reps

dumbbell pull overs x 10 reps

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

resistance archer pulls x 25/25 reps

Adex club star complex x 1

chimp walks x 100 feet

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 6 sets

conditioning/accessory work (1 round)

Pendlay rows x 8 reps

pause bat wing rows x 10 reps

hanging knee raises x 12 reps

grippers x max. reps

General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**

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General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test
rest as needed
specific warm up (5 minutes)
sled push test (new test this year–max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**

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