Posts Tagged ‘keg workouts’

general warm up (10 minutes)

resistance band pull a parts x 75 reps

kettlebell goblet squats x 20 reps

kettlebell suitcase swings x 30 reps

resistance band Sumo high pulls x 15 reps

specific warm up (5 minutes)

lateral keg loadingĀ  set up and light practice

strength (20 minutes)

lateral keg loading x 10/10-10/10-10/10 reps

conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 15 reps

double club front cleans x 15 reps

 

 

general warm up (10 minutes)

resistance band baseball swings x 20/20 reps

resistance band pause face pulls x 20 reps

recline rope climb x 5

specific warm up (5 minutes)

bear hug keg squats set up and light practice

strength (20 minutes)

bear hug keg squats x 12/10/8/6/4 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

Adex club outside mills x 15/15 reps

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

jumping jacks x 50 reps

chimp walks x 100 feet

medicine ballĀ  isometric crush hold x 1/11/

specific warm up (5 minutes)

keg complex = bear hug squats x 5 reps +shouldering x 5/5 reps + power presses x 5 reps

strength (20 minutes)

keg complex x 3 rounds

conditioning/accessory work (2rounds)

Adex club 1/2 kneeling lateral pull overs x 10/10 reps

Adex arc seated 360’s x 30 reps