Posts Tagged ‘fitness’

general warm  up (10 minutes)

resistance band archer pulls x 20/20 reps

resistance band paddling x 20/20 reps

sandbag shouldering x 20 reps

Zercher  sandbag cleans x 10 reps

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20-16-12-8-4 reps

conditioning/accessory work(2 rounds)

lateral keg loading x 10/10 reps

recline bar rows x 10 reps

 

 

general warm up (10 minutes)

long cycles x 25 reps

resistance band pull a parts x 20/20 reps

barbarian split squats x 10/10 reps

Sanddune squats x 15 reps

specific warm up (5 minutes)

front squats  set up and light practice

strength (20 minutes)

front squats x  8 reps x 4 sets

conditioning/accessory work (2 rounds)

resistance band good  mornings x 15 reps

dead stop side step ups x 10/10 reps

general warm up (10 minutes)

rotation push ups x 20 reps

chimp walks x 50 feet

inch worms x 50 feet

Bulgarian bag 360’s x 12/12 reps
specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10 reps x 4 sets
conditioning/accessory work (2 rounds)

1 hand farmers walk x 100 feet

Grinder Kord curls x 15 reps

Grinder Kord tricep extensions x 15 reps

general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band paddling x 20/20 reps

resistance band pause face pulls x 20 reps

resistance band push ups x 20 reps

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 4 reps x 6 sets

conditioning/accessory work (1 round)

dumbbell hand power snatch x 8/8 reps

Neuro Grip push ups x 10 reps

diamond push ups x 12 reps

recline bar rows x 14 reps

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

2019-07-22 06.58.08We do a lot of barbell training, but that’s not all we do

2019-07-22 06.30.55

2019-07-22 06.14.17

 

general warm up (10 minutes)

AirDyne bike x 10 calories

Sanddune push ups x 15 reps

Sanddune jumps x 10 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

tire flip/log G-to-O.H. lift set up and light practice

strength (4 rounds)

one round = tire flip x 3 reps + log G-to-O.H. lift x 3 reps

conditioning/accessory work (3 rounds)

heavy tappers x 5/5 reps

recline rope climbs x 3