Posts Tagged ‘bodyweight training’

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)

mountain climbers x 100 reps

leg lifts x 25 reps

push ups x 25 reps

Adex club long cycles x 25 reps

specific warm up (5 minutes)

bodyweight superset up and light practice

one superset = Grinder Kord recline rows x 10 reps + dips x 5 reps

strength (20 minutes)

 bodyweight supersets x 1-1-1-1

conditioning/accessory work (2 rounds)

Adex club Russian front raises x 10 reps

hollow rocks x 10 reps

 

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