Posts Tagged ‘lose weight’

{note: For those out of town on  Friday, you get to do this on Monday}

general warm up (10 minutes)

weight plate orbits x 20 reps

mountain climbers x 100 reps

barbarian squats x 20 reps

resistance band pull a parts x 100 reps

specific warm up (5 minutes)

set up and light practice

strength (4 rounds)

1 round=farmers walk x 100 feet + Strongman log overhead lift x 5 reps +  weighted sit ups x 5 reps

conditioning/accessory work (2 rounds)

pause supermans x 10 reps

windshield wipers x 20 reps

2 hand side swings x 30 reps

 

general warm up (10 minutes)

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

diagonal pull a parts x 25/25 reps

diamond push ups x 15 reps

wide grip recline bar rows x 15 reps

specific warm up (5 minutes)

isometric overhand pulls set up and practice

strength (5 rounds)

isometric overhand pulls x max. effort

conditioning/accessory work (3 rounds)

dumbbell pull overs x 10 reps

pause bat wing rows x 10 reps

 

 

general warm up (10 minutes)

resistance band baseball swings x 25/25 reps

Grinder Kord flys x 15 reps

Sanddune jumps x 10 reps

dumbbell deadlifts x 15 reps

specific warm up (I5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 8/8 reps x 4 sets

conditioning/accessory work (1 round)

Meadows rows x 10/10 reps

grappler twists x 20 reps

weighted sit ups x 10 reps

 

general warm up (10 minutes)

resistance band baseball swings x 25/25 reps

Grinder Kord reverse flys x 15 reps

buddy medicine ball throws x 30 reps

overhead tire carry x 100 feet

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 (3 rounds)

dumbbell hang power snatch x 4/4 reps

weight plate rows x 8 reps

 

general warm up (10 minutes)

resistance band pull a parts x 100 reps

dumbbell star complex x 1

2 hand side swings x 40 reps

recline rope climbs x 5

specific warm up (5 minutes)

pull ups/dips superset practice

strength (8 supersets)

one superset = pull ups x 2 reps + dips x 3 reps

conditioning/accessory work (3 rounds)

recline bar rows x 15 reps

diamond push ups x 10 reps

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

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

tin mans x 100 feet

Power Wheel roll outs x 10 reps

specific warm up (5 minutes)

floor press set up and light practice

strength (20 minutes)

floor press  5 reps x 5 sets

conditioning/accessory work (2 rounds)

double dumbbell rows x 10 reps

Neuro Grip push ups x 10 reps

wrist roller x 10 reps

general warm up (10 minutes)

resistance band pull a parts x 100 reps

kettlebell cleans x 10/10 reps

dive bomber push ups x 15 reps

traveling broad jumps x 100 feet
specific warm up (5 minutes)

high/low sled sprints set up and light practice
strength (20 minutes)

high/low sled sprints x 100 feet x 1-1-1-1-1
conditioning/accessory work (2 rounds)

Bulgarian split squats x 10/10 reps

1 legged kettlebell deadlifts x 10/10 reps

weighted calf raises x 20 reps