Posts Tagged ‘bodyweight training’

general warm up (10 minutes)

bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

Adex club 1 hand halos x 10/10 reps

Adex club inside mills x 10/10 reps

specific warmup (5 minutes)

Grinder Kord circuit set up and light practice

strength (3 rounds)

one round = 10 reps each of flys/reverse flys/curls/tricep extensions

conditioning/accessory work (2 rounds)

Adex club 2 hand side swings x 30 reps

ADex mace barbarian split squats x 10/10 reps

 

 

 

General warm up (10 minutes)

Sanddune  power steps x 50 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

dislocates x 10 reps

Sanddune split squats x 10/10 reps

specific warm up (5 minutes)

back squat test

rest as needed

specific warm up (5 minutes)

dips test

**Note:  no conditioning/accessory work during tests**

general warm up (10 minutes)

bear crawls x 100 feet

Adex mace barbarian split squats x 10/10 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

resistance band archer pulls x 25/25 reps

specific warm up (5 minutes)

dip/strict pull up superset practice

strength (5 supersets)

one superset = dips x 7 reps + strict pull ups x 5 reps

conditioning/accessory work (3 rounds)

Sanddune sprints x 30 seconds

Sanddune push ups (on fists) x 10 reps

 

 

 

 

general warm up (10 minutes)

Power Wheel roll outs x 10 reps

Inch worms x 50 feet

Windshield wipers x 20 rep

pause supermans x 10 reps

specific warm up (5 minutes)

bodyweight medley set up and light practice

strength (4 rounds)

bodyweight medley>>one round =

Grinder Kord one-legged squats x 5/5 reps

weighted dips x 5 reps

weighted pull ups x 5 reps

conditioning/accessory work (2 rounds )

Iron Boot squats with alternating knee raises x 20 reps

Bend & reach x 20 reps

push ups x 20 reps

 

 

 

 

 

general warm up (10 minutes)

rotation push ups x 20 reps

pause supermans x 10 reps

hollow rocks x 15 reps

recline rope climb x 5

L-sit x maximum hold time x 1/1/1

specific warm up (5 minutes)

Grinder Kord complex set up and practice

strength (3 rounds)

Ginder Kord complex

1 round = 10 reps of each

flys, reverse flys, curls, tricep extensions

conditioning/accessory work (1 round)

side planks x maximum hold time on each side

front plank x maximum hold time

general warm up (10 minutes)

Sanddune fist push ups x 20 reps

Adex club side cleans x 50 reps

Adex  mace grave diggers x 15/15 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

specific warm up (5 minutes)

weighted pull ups/dips set up and light practice

strength (20 minutes)

weighted pull ups/dips x 7/6/5/4/3/2/1 reps each

conditioning/accessory work (2 rounds)

Grinder Kord flys/reverse flys x 15 reps each

chain presses x 10/10 reps

 

 

general warm up (10 minutes)

Americanas x 30/30 reps

Adex club inside mills

Adex mace alternating barbarian lunges x 20 reps

Adex mace “10-to-2” x 20 reps Note–use competition counting method

specific warm up (5 minutes)

Grinder Kord complex set up and practice

strength (2 rounds)

Grinder Kord complex– one round =10 reps of each exercise

flys, reverse flys, rows, chest presses, curls, tricep extensions

conditioning/accessory work (2 rounds)

isometric leg lift with kettlebell pull overs x 15 reps

Adex club isometric crucifix hold x max. time