Archive for the ‘strength & conditioning’ Category

general warm up (15 minutes)

figure 8’s to hold x 25 reps

2 hand front swing x 40 reps

Bulgarian bag x 15/15 reps

jumping jacks x 30 reps

specific warm up (5 minutes)

sled pulls/sandbag shouldering  set up and light practice

strength (4 rounds)

one round=sled pull x 100 feet + sandbag shouldering x 10/10 reps

conditioning.accessory work (2 rounds)

sit ups x 25 reps

push ups x 25 reps

general warm up (15 minutes)

Bulgarian bag 360’s x 15/15 reps

dumbbell star complex x 1

resistance band archer pulls x 20/20 reps

bear crawls x 100 feet

specific warm up (5 minutes)

grappler twists/push press set up and light practice

strength (20 minutes)

one round = grappler twists x 20 reps + grappler push press x 10 reps

conditioning/accessory work (1 round)

kettlebell figure 8’s to hold x 25 reps

resistance band baseball swings x 25/25 reps

sandbag shouldering x 12/12 reps

weighted sit ups x 12 reps

 

general warm up (15 minutes)

Sanddune power steps x 50 reps

Sanddune push ups x 10 reps

Sanddune split squats x 10/10 reps

inch worms x 50 feet

specific warm up (5 minutes)

sled push/frame carry set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + frame carry x 50 feet

conditioning/accessory work (1 round)

nightmares x 15 reps

Zercher sandbag squats x 15 reps

dumbbell pull overs 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)

mountain climbers x 100 reps

tin mans x 100 feet

Sanddune split squats x 10/10 reps

strict pull ups x 10 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

heavy dumbbell rows 4/4 repsx 7 sets

conditioning/accessory work (3 rounds)

dumbbell clean & push press x 6/6 reps

dips x 6 reps