Archive for the ‘kettlebells’ Category

general warm up (10 minutes)

kettlebell figure 8’s to hold x 25 reps

kettlebell goblet squats x 15 reps

2 hand side swings x 25 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

tri-set tricep complex x 4

Power Wheel roll outs x 10 reps

EZ bar curls x 8 reps

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

Sanddune  jumps x 12 reps

Adex club wood choppers x 15/15 reps

kettlebell high pulls x 10/10 reps

specific warm up(5 minutes)

kettebell clean & press set up and light reps

strength (20 minutes)

kettlebell clean & press x 3/3-3/3-3/3-3/3-3/3 reps

conditioning/accessory work (2 rounds)

Grinder Kord atomic push ups x 10 reps

stone carry x 100feet

 

 

general warm up (10 minutes)

Zercher sandbag cleans  x 10 reps

rear bear crawls x 100 feet

1 legged hops x 100 feet

specific warm up (5 minutes)

kettlebell rack squats set up and light practice

strength (20 minutes)

kettlebell rack squats x 15-12-9 reps

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

dumbbell rows x 5/5 reps

 

 

general warm up (10 minutes)

resistance band pull a parts x 35 reps

inverted pull a parts x 35 reps

alternating kettlebell swings x 30 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 7-7-7-7 reps

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

nightmares x 15 reps

general warm up (10 minutes)

rotation push ups x 20 reps

kettlebell V-presses 10 reps

kettlebell suitcase swings x 30 reps

Adex club 1 hand halos x 15/15 reps

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

Adex club long cycle lunges x 15 reps

general warm up (10 minutes)

clock push ups x twice around the clock

kettlebell figure 8’s x 30 reps

dumbbell push press x 10/10 reps

band resisted squats x 15 reps

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (20 minutes)

rear sled pulls x 100 feet 1/1/1/1

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

weighted step ups x 20 reps

 

general warm (10 minutes)

alternating kettlebell swings x 30 reps

bear crawls x 100 feet

traveling broad jumps x 100 feet

seated resistance band pause rows x 15 reps

specific warm up (5 minutes)

triple tire flip & rear pull set up and practice

strength (20 minutes)

triple tire flip & rear pull** x 1/1/1/1

**(note–pull back to starting point)

conditioning/accessory work (2 rounds)

keg power press x 5 reps

recline bar rows x 15 reps