Archive for the ‘resistance bands’ Category

general warm up (10 minutes)

resistance band diagonal pull a parts x 20/20 reps

resistance band push ups x 20 reps

bear hug keg squats x 10 reps

side shuffles x 200 feet
specific warm up (5 minutes)

sled push/farmers walk set up and light practice
strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet
conditioning/accessory work (2 rounds)

Bulgarian bag 360’s x 10/10 reps

Power Wheel roll outs x 10 reps

strict pull ups x 5 reps

general warm up (10 minutes)

resistance band baseball swings x 25/25 reps

clock push ups x twice around the clock

kettlebell high pulls x 10/10 reps

hollow rocks x 15 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 4 reps x 7 sets

conditioning/accessory work (2 rounds)

Sanddune plyo push ups x 10 reps

weight stack push downs x 7 reps

resistance band pull a parts x 50 reps

general warm up (10 minutes)

AirDyne bike 15 calories

cross body mace swings x 10/10 reps

resistance band diagonal pull a parts x 25/25 reps

resistance band “palms up” pull a parts x 25 reps

specific warm up (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

close grip grappler rows x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Meadows rows x 8/8 reps

Woodall curls x 12/12 reps

Sanddune jumps x 15 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)

clock push ups x twice around the clock

windshield wiper squats x 15 reps

Grinder Kord reverse flys x 15 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 4 reps x 6 sets

conditioning/accessory work (1 round)

JM press x 10 reps

seated resistance band pause rows x 10 reps

EZ bar curls x 15 reps

general warm up (10 minutes)

Power Wheel roll outs x 10 reps

resistance band baseball swings x 20/20 reps

kettlebell figure 8’s to hold x 30 reps

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (2 rounds)

hanging knee raises x 15 reps

pause super mans x 15 reps