Archive for the ‘veteran-owned’ Category

general warm up (10 minutes)

kettlebell figure 8′s to hold x 40 reps

2 hand side swings x 40 reps

long cycle lunges x 20 reps

double club lateral pull overs x 20 reps

specific warm up 5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 4-4-4-4-4-4 reps

conditioning/accessory work (1 round)

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

Power Wheel roll outs x 10 reps

weighted step ups x 20 reps

 

 

general warm up (10 minutes)

Americanas x 50 reps

clock push ups x twice around the clock

resistance band pause face pulls x 20 reps

recline rope climb x 5

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

dips x 10 reps

resistance archer pulls x 20/20 reps

 

general warm up (10 minutes)

double club front swings x 30 reps

double club side clean & lateral pull over x 20 reps

resistance band seated paus rows x 10 reps

specific warm up (5 minutes)

stone carry set up and practice

strength (20 minutes)

stone carry x 100 feet x 1-1-1-1

conditioning/accessory work (2 rounds)

resistance band curls x 15 reps

medicine ball isometric crush hold x max. time

grippers x 20 reps

general warm up (10 minutes)

resistance band pull a parts x 50 reps

push ups x 25 reps

dumbbell high pulls x 10/10 reps

Burgener drills

specific warm up (5 minutes)

snatch set up and light practice

strength (20 minutes)

snatch x 3-3-3-3-3 reps

conditioning/accessory work (3 rounds)

pressing snatch balance x 5 reps

snatch grip recline rows  x 10 reps

general warm up (10 minutes)

Battling Ropes x 100 double waves

side shuffles x 200 feet

mountain climbers x 50 reps

specific warm up (5 minutes)

high/low sled sprints set up and light practice

strength (20 minutes)

high/low sled sprints x 100 feet x 1-1-1-1

conditioning/accessory work (2 rounds)

kettlebell V presses x 15 reps

pause supermans x 15 reps

 

 

general warm up (10 minutes)

Americanas x 50 reps

resistance archer pulls x 25/25 reps

Russian plank walk ups x 15 reps

specific  warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

dead stop bench press x 4-4-4-4-4-4 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

Meadows rows x 5/5 reps

Neuro Grip push ups x 10 reps

general warm up (10 minutes)

Americanas x 50 reps

resistance band pull a parts x 100 reps

clock push ups x twice around the clock

specific warm (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 7-7-7-7 reps

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

Pendlay rows x 7 reps