Posts Tagged ‘health’

general warm up (10 minutes)

resistance band front raise pull a parts x 50 reps

resistance band “palms up” pull a parts x 50 reps

Adex mace split squats x 10/10 reps

double club Adex club front cleans x 15 reps

specific warm up (5 minutes)

“ground to overhead” log lift set up and light practice

strength (20 minutes)

“ground to overhead” log lift x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

double dumbbell push press x 10 reps

weighted push ups x 10 reps

 

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

Adex club 2 hand side swings x 40 reps

side shuffles x 200 feet

resistance band baseball swings x 20/20 reps

specific warmup (5 minutes)

lateral sled pulls set up and practice

strength (20 minutes)

lateral sled pulls x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

1 hand farmers walks x 100 feet

Adex club windmills x 5/5 reps

side planks x max. time each side

 

general warm up (10 minutes)

double Adex club front swings x 50 reps

Sanddune power steps x 100 reps

resistance band pull a parts x 100 reps

rear walking lunges x 100 feet

specific warmup (5 minutes)

farmers walk set up and practice

strength (20 minutes)

farmers walk x 200 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

weighted sit ups x 10 reps

C-of-C gripper x max. reps each hand

 

 

 

 

general warm up (10 minutes)

Adex club long cycle swipes x 25 reps

Sanddune split squats x 10/10 reps

resistance band pause face pulls x 20 reps

dislocates x 10 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 10 reps, followed by 4 rest pause sets**

**note–one rest pause set= max. number of reps + 20 seconds rest

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

sandbag BTN good mornings x 15 reps

 

general warm up (10 minutes)

Adex club inside mills  x 15/15 reps

Adex club outside mills  x 15/15 reps

rear walking barbarian lunges x 100 feet

Adex club or arc alternating 1 hand front pull overs x 30 reps

specific warm up (5 minutes)

Adex club long cycle swipes set up and light practice

strength (6 rounds)

Adex club long cycle swipes

one round = max. reps in 60 seconds + rest for 60 seconds

conditioning/accessory work (2 rounds)

Adex arc (short mace) seated 10-to-2 x 15 reps

Adex arc (short mace) kneeling 360’s x 30 reps

 

 

general warm up (10 minutes)

Sanddune power steps x 75 reps

Sanddune fist push ups x 15 reps

tin mans x 100 feet

tuck jumps x 15 reps

med ball chest passes x 10 reps

specific warm up (5 minutes)

high/low sled sprint set up and light practice

strength (20 minutes)

high/low sled sprint x 100 feet x 1/1/1/1/1

conditioning/accessory work (3 rounds)

Weighted sit ups x 10 reps

double dumbbell row x 10 reps