Posts Tagged ‘burn fat’

general warm up (15 minutes)

jumping jacks x 30 reps

1 legged hops x 100 feet

recline rope clinbs x 5 reps

resistance band suitcase deadlifts x 20 reps

Burgener drills

specific warm up (5 minute)

squat clean set up and light practice

strength (20 minutes)

squat cleans  x 3 reps x 7 sets

conditioning/accessory work (1 rounds)

seated resistance band pause rows x 15 reps

Zercher sandbag cleans x 15 reps

 

general warm up (15 minutes)

resistance band pull a parts x 150 reps

mountain climbers x 100 reps

windshield wiper squats x 20 reps

dumbbell hang power snatches x 10/10 reps
specific warm up (5 minutes)

dumbbell rows/Axle power cleans set up and light practice
strength (3 rounds)

one round = heavy dumbbell rows x 5/5 reps + Axle power cleans x 5 reps + tire flips x 5 reps
conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

strict pull ups x 5 reps

barbell good mornings x 15 reps

 

 

general warm up (15 minutes)

kettlebell figure 8’s to hold x 30 reps

Sanddune split squats x  12/12 reps

Bulgarian bag snatches x 10 reps

mountain climbers x 80 reps

specific warm  up (5 minutes)

superset set up and practice

strength (4 rounds)

one superset = Grinder Kord flys x 12 + Grinder Kord reverse flys x 12 reps

conditioning/accessory work (2 rounds)

alternating kettlebell rows x 20 reps

barbarian pull overs x 30 reps

general warm up (10 minutes)

hollow rocks x 20 reps

mad monkey jumps x 50 feet

chimp walks x 50 feet

1 legged hops x 100 fet

specific warm up (5 minutes)

bench press/farmers walks set up and light practice

strength (4 rounds)

one round = bench press x 7 reps + farmers walk x 150 feet

conditioning/accessory work (1 round)

dumbbell push press x 10/10 reps

sandbag good mornings x 15 reps

weighted sit ups x 10 reps

general warm up (10 minutes)

Battling Ropes x 100 double waves

Sanddune split squats x 12/12 reps

jumping jacks x 60 reps
side shuffles x 200 feet

specific warm up (5 minutes)

strict pull ups / dumbbell curls set up and light practice

strength (4 rounds)

one superset = strict pull ups x 4 reps + dumbbell curls x 8 reps

conditioning/accessory work (1 round)

alternating sandbag shouldering x 30 reps

Zercher sandbag carry x 150 feet

wrist roller x 10 reps

 

{note: For those out of town on  Friday, you get to do this on Monday}

general warm up (10 minutes)

weight plate orbits x 20 reps

mountain climbers x 100 reps

barbarian squats x 20 reps

resistance band pull a parts x 100 reps

specific warm up (5 minutes)

set up and light practice

strength (4 rounds)

1 round=farmers walk x 100 feet + Strongman log overhead lift x 5 reps +  weighted sit ups x 5 reps

conditioning/accessory work (2 rounds)

pause supermans x 10 reps

windshield wipers x 20 reps

2 hand side swings x 30 reps

 

general warm up (10 minutes)

“palm up” resistance band pull a parts x 50 reps

diagonal pull a parts x 25/25 reps

diamond push ups x 15 reps

wide grip recline bar rows x 15 reps

specific warm up (5 minutes)

isometric overhand pulls set up and practice

strength (5 rounds)

isometric overhand pulls x max. effort

conditioning/accessory work (3 rounds)

dumbbell pull overs x 10 reps

pause bat wing rows x 10 reps