Archive for the ‘womens fitness’ Category

general warm up (10 minutes)

weight plate orbits x 20 reps

strict weight plate front raises x 15 reps

kettlebell suitcase swings x 30 reps

resistance band pull aparts x 100 reps

specific warm up (10 minutes)

Pendlay rows set up and light reps

strength (20 minutes)

Pendlay rows x 8/8/8/8 reps

conditioning/accessory work (1 round)

close grip floor press x 8/6/4 reps

dumbbell pull overs x 8/6/4 reps

Grinder Kord reverse flys x 16/12/8 reps

 

 

 

 

 

general warm up (10 minutes)

Americanas x 50 reps

Sanddune hand walks (fingertips) x 50 reps

Adex mace barbarian walking lunges x 100 feet

Adex club halos x 15/15 reps

specific warm up (5 minutes)

weighted push ups, dips, & pull ups set up and light practice

strength (4 rounds)

weighted push ups, dips, & pull ups x 5 reps each

conditioning/accessory work (2 rounds)

kettlebell pull overs with isometric leg lift x 15 reps

Bulgarian split squats x 10/10 reps

 

 

general warm up (10 minutes)

Sanddune fingertip hand walks x 50 reps

Adex club diagonal pull overs x 10/10 reps

Adex arc 360’s x 40 reps

tin mans x 100 feet

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

strict barbell press set up and light reps

strength (20 minutes)

strict barbell press x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

neutral grip recline rows x 10 reps

diamond push ups x 10 reps

general warm up (10 minutes)

Sandddune hand walks x 50 reps (note-on fingertips)

kettlebell figure 8’s x 50 reps

rotation push ups x 30 reps

Adex club shield casts x 30 reps

specific warm up (5 minutes)

dead stop bench press set up and light reps

strength (20 minutes)

dead stop bench press x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

Sanddune hand walks x 50 reps (note-on fists)

Adex 2 club barbarian squats x 15 reps

 

general warm up (10 minutes)

weight plate orbits x 20 reps

Adex club lateral pull overs x 10/10 reps

Adex mace “10-to-2” x 20 competition reps

rear walking lunges x 100 feet

elevated pike push ups x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (1 round)

seated EZ bar curls x 10/8/6 reps

weight stack push downs x 10/8/6 reps

wrist roller x 5/4/3

 

general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

dumbbell hang power snatches x 10/10 reps

Adex mace 360’s x 30 reps

specific warm up (5 minutes)

strict pull ups/dips supersets set up and practice

strength (5 supersets)

one superset = strict pull ups x 5 reps + dips x 5 reps

conditioning/accessory work (1 round)

Adex club long cycle swipes x 40 reps

windshield wipers x 20 reps

front planks x max. hold time

 

 

 

 

general warm (10 minutes)

bear crawls x 100 feet

resistance band slow pull a parts x 50 reps

dumbbell hang power snatch x 10/10 reps

Adex club long cycle swipes x 30 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (4 rounds)

Strongman medley=

Log ground to overhead x 5 reps + famers walk x 50 feet

conditioning/accessory work (2 rounds)

Adex club heavy front cleans x 10 reps

Adex mace 10 to 2 x 20 reps