Posts Tagged ‘bodyweight training’

general warm up (15 minutes)

weight plate orbits x 20 reps

rotation push ups x 20 reps

kettlebell figure 8’s to hold  x

resistance band archer pulls x 20/20 reps

specific warm  up (5 minutes)

strict pull ups practice

strength (10 minutes)

strict pull ups x max reps in 10 minutes

conditioning/accessory work (2 rounds)

Grinder Kord flys x 10 reps

Grinder Kord reverse flys x 10 reps

wrist roller x 10 reps

 

 

general warm up (15 minutes)

mountain climbers  x 75 reps

jumping jacks x 50 reps

alternating front lunges x 20 reps

rotation push ups x 20 reps

specific warm up (5 minutes)

bodyweight circuit set up and practice

strength (3 rounds)

one round =  45 to 90 degree leg lifts x 20 reps + bodyweight squats x  15 reps + tree pushups x 10 reps (Note: elevate your feet againts a tree)

conditioning/accessory work (1 round)

hollow rocks x 15 reps

side planks x 60 seconds eash side

 

There is one more station I accidentally deleted the video for.

3 reps at each station x 4 rounds

general warm up (10 minutes)

Americanas x 50 reps

“palms up” pull a parts x 50 reps

Sanddune plyo push ups x 12 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

gallows pull up circuit light practice

strength (20 minutes)

gallows pull up circuit = 3 reps at each station x 4 rounds

conditioning/accessory work (3 rounds)

Grinder Kord flys x 15 reps

dips x 5 reps

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

double club front swings x 40 reps

slider inch worms x 50 feet

specific warm up (5 minutes)

Ahrens press/pull ups set up and light practice

strength (4 Supersets)

one Superset = Ahrens press x 4 reps strict pull ups x 4 reps

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

side planks x 60 seconds/side

general warm up (10 minutes)

rotation push ups x 20 reps

jumping jacks x 50 reps

windshield wipers x 20 reps

specific warm up (5 minutes)

Gallows pull up circuit** practice

**mixed implement pull ups, change implements on each set

strength (20  minutes)

Gallows pull up circuit x max. reps in 20 minutes

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

resistance band archer pulls x 25/25 reps

resistance band pull a parts x 50 reps

 

general warm up (10 minutes)

Americanas x 50 reps

clock push ups x twice around the clock

barbarian walking lunges** x 100 feet

**Adex steel mace

specific warm up (5 minutes)

strict pull up/dip superset practice

strength (8 supersets)

one superset = strict pull ups x 3 reps + dips x 3 reps

conditioning/accessory work (2 rounds)

Neuro Grip push ups x 10 reps

heavy 2 hand front cleans** x 7 reps

**Adex steel club