Posts Tagged ‘fitness’

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

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

resistance band baseball swings x 20/20 reps

keg squats x 5 reps

Grinder Kord flys x 15 reps

specific warm up (5 minutes)

Farmers walk/weighted dips set up and light practice

strength (4 rounds)

one round = Farmers walk x 50 feet + weighted dips x 3 reps

conditioning/accessory work (3 rounds)

seated resistance band rows x 12 reps

side planks x 60 seconds each side

general warm up (10 minutes)

inch worms x 50 feet

windshield wipers x 20 reps

resistance band push ups x 15 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

Zercher squats set up and light practice (Note: Use a barbell)

strength (20 minutes)

Zercher squats x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

hanging Iron Boot knee raises x 10 reps

parallette L sit x max. time

general warm up (10 minutes)

AirDyne bike 15 calories

cross body mace swings x 10/10 reps

resistance band diagonal pull a parts x 25/25 reps

resistance band “palms up” pull a parts x 25 reps

specific warm up (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

close grip grappler rows x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Meadows rows x 8/8 reps

Woodall curls x 12/12 reps

Sanddune jumps x 15 reps

general warm up (10 minutes)

mountain climbers x 100 feet

alternating kettlebell swings x 30 reps

traveling broad jumps x 100 feet

flutter kicks x 100 reps

specific warm up (5 minutes)

lateral sled pulls set up and light practice

strength (20 minutes)

lateral sled pulls x 100 feet x 4 rounds

conditioning/accessory work (2 rounds)

AirDyne bike x 15 calories

side planks x max. time