Posts Tagged ‘dumbbell workouts’

general warm up (10 minutes)

double club front swings x 35 reps

2 hand halo squats x 15 reps

supine helicopters x 15/15 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

dumbbell rows x 10/10 reps x 4 sets

conditioning/accessory work (3 rounds)

dive bomber push ups x 10 reps

recline rope climbs x 3

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 30/30 reps

Zercher sandbag cleans x 15 reps

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

specific warm up (5 minutes)

set up and light practice

strength (2 rounds)

Russian dumbbell complex**
**note-learned from Louie Simmons’ book

one round = 12 reps each of

alternating press

alternating front raises

Lateral raises

Bent lateral raises

Alternating cross body curls

Judo swing and pull

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

isometric bear hug keg hold x max. time

general warm up (10 minutes)

kettlebell figure 8’s to hold x 40 reps

recline rope climb x 5

split squat jumps x 20 reps

pause super mans x 15 reps

specific warm up (5 minutes)

Dumbbell complex set up and light practice

strength (2 rounds)

Dumbbell complex (use two heavy dumbbells for each exercise)

one round = 10 reps each of cleans/rows/deadlifts

conditioning/accessory work (no time limit)

crab walk medicine ball soccer x 10 points

general warm up (10 minutes)

weight plate orbits x 30 reps

jumping jacks x 50 reps

Grinder Kord reverse flys x 15 reps

Sanddune plyo push ups x 15 reps

specific warm up (5 minutes)

dumbbell bench press set up and light practice

strength (20 minutes)

dumbbell bench press x 8-8-8-8 reps

conditioning/accessory work (3 rounds)

double dumbbell rows x 15 reps

chain push ups x 10 reps

 

general warm up (10 minutes)

dumbbell star complex x 1

resistance band pause face pulls x 20 reps

barbarian split squats x 10/10 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20  minutes)

squat cleans x 3 reps x 5 sets

conditioning/accessory work (1 round)

nightmares x 20 reps

dumbbell shrugs x 20 reps

weighted step ups x 20 reps

general warm up (10 minutes)

Battling Ropes side winders x 50 reps

kettlebell swings x 40 reps

Battling Ropes roll overs x 30 reps

sandbag shouldering x 10/10 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

heavy dumbbell rows x 3/3 reps x 7 sets

conditioning/accessory work (2 rounds)

barbarian pull overs x 20 reps

Grinder Kord reverse flys x 15 reps

general warm up (10 minutes)

Americanas x 50 reps

rear bear crawls x 100 feet

barbarian pull overs x 25 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

dumbbell pull overs set up and light practice

strength (20 minutes)

dumbbell pull overs x 8-8-8-8 reps

conditioning/accessory work (2 rounds)

heavy club  2 hand front cleans x 8 reps

Grinder Kord Atomic push ups x 8 reps