Posts Tagged ‘grappler twists’

general warm up (10 minutes)

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

barbarian lateral lunges x 20 reps

bear crawls x 100 feet

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20-16-12-8 reps

conditioning/accessory work (1 round)

wide grip recline rows x 15 reps

Adex club 2 hand side cleans x 30 reps

misery crawls x 50 feet

General warm up (10 minutes)

Battling Ropes double waves x 50 reps

Battling Ropes sidewinders x 50 reps

jumping jacks x 30 reps

Specific warm up (5 minutes)

grappler twists set up and light practice

Strength (20 minutes)

grappler twists x 20-16-12-8 reps

Conditioning/accessory work (2 rounds)

Adex mace grave diggers x 15/15 reps

Adex club long cycle lunges x 20 reps

 

 

general warm up (10 minutes)

rotation push ups x 25 reps

resistance band pull a parts x 75 reps

recline rope climbs x 3

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20-16-12-8 reps

conditioning/accessory work (2 rounds)

Adex club dead stop side swings x 10/10 reps

hollow rocks x 15 reps

pause supermans x 15 reps

 

 

general warm up (10 minutes)

resistance band baseball swings x 20/20 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

Sanddune split squats x 15/15 reps

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20/16/12/8 reps

conditioning/accessory work (2 rounds)

Adex club 2 hand side cleans x 20 reps

Adex mace grave diggers x 10/10 reps