Posts Tagged ‘fitness’

general warm up (10 minutes)

resistance band pull a parts x 100 reps

dislocates x 10 reps

inch worms x 50 feet

specific warm up (5 minutes)

back squats set up and light practice
strength (20 minutes)

back squats x 20-10 reps
conditioning/accessory work (1 round)

resistance band good mornings x 20 reps

kettlebell V presses x 15 reps

side planks x 2 minutes each side

general warm up (10 minutes)

resistance band baseball swings x 20/20 reps

Adex club 2 hand side swings x 40 reps

windshield wipers x 20 reps

tin mans x 100 feet

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1-1-1-1-1

conditioning/accessory work (2 rounds)

dumbbell rows x 7/7 reps

hanging knee raises x 10 reps

weighted step ups x 20 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

general warm up (10 minutes)

rear bear crawls x 100 feet

winshield wipers x 20 reps

double Adex club long cycles x 20 reps

resistance band deadlifts x 15 reps

specific warm up (5 minutes)

clean shrug pulls set up and light practice

strength (20 minutes)

clean shrug pulls x 5-5-5-5-5 reps

conditioning/accessory work (

nightmares x 10 reps

weighted sit ups x 10 reps

pause seated resistance band rows x 10 reps

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

resistanceĀ  band inverted pull a parts x 50 reps

partner medicine ball throws x 40 reps

Sanddune plyo push ups x 10 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 (2 rounds)

sledge hammer strikes x 20 reps

strict pull ups x 10 reps