Posts Tagged ‘lose weight’

general warm up (10 minutes)

Americanas x 40 reps

Adex club side cleans x 50 reps

recline rope climb x 5

Adex mace split squats x 10/10 reps

specific warm up (5 minutes)

sandbag complex set up and light practice

strength (3 rounds)

sandbag shouldering x 10/10 + sandbag Zercher cleans x 10 reps

conditioning/accessory work (2 rounds)

Adex club heavy Gama casts x 10 reps

heavy resistance band isometric pull x max. effort x 1/1/1



general warm up (10 minutes)

mountain climbers x 100 reps

tuck jumps x 10 reps

resistance band archer pulls x 20/20 reps

Adex club long cycle swipes x 20 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 (2 rounds)

kettlebell V presses x 10 reps

seated Adex club diagonal pull overs x 15/15 reps


general warm up (10 minutes)

clock push ups x twice around the clock

Adex club inside  mills x 20/20 reps

alternating leg lifts x 40 reps

Adex mace “10-to2” x 20 reps (using competition counting method)

traveling broad jumps x 100 feet

specific warm up (5 minutes)

Burgener drills

clean grip high pulls set up and light reps

strength (20 minutes)

clean grip high pulls x 5/5/4/4/3/3/2/2 reps

conditioning/accessory work (2 rounds)

recline bar rows with feet on bench x 10 reps

dips x 10 reps

pinch grip plate hold x max. time

We’ll be closed on Thanksgiving, counting our many blessings and spending time with family.
Hope all of you do the same if you can.
However, on Friday we will be going full-blast! That’s why we call it Black and Blue Friday, not just Black Friday. We’re not selling anything. In fact, we’ll be helping people lose things (more…)