Posts Tagged ‘Monday motivation’

general warm up (15 minutes)

rear bear crawls x 50 feet

inch worms x 50 feet

uppercut front lunges x 10/10 reps

strict pull ups x 5 reps

specific warm up (5 minutes)

sled push/sledge hammer strikes set up and light practice

strength (4 rounds)

one round=heavy sled push x 50 feet + sledge hammer strikes x 20 reps

conditioning/accessory work (1 round)

hollow rocks x 20 reps

isometric bear hug keg hold x 90 seconds

side planks x 90 seconds each side

general warm up (15 minutes)

clock push ups x twice around the clock

windshield wiper squats x 20 reps

double dumbbell push press x 10 reps

jump rope x 3 minutes
specific warm up (5 minutes)

trap bar deadlifts  set up and light practice
strength (20 minutes)

trap bar deadlifts x 7 reps x 4 sets
conditioning/accessory work (1 round)

nightmares x 15  reps

dumbbell curls x 12 reps

dead stop lateral step ups x 10/10 reps

snatch grip high pulls x 8 reps

general warm up (15 minutes)

Grinder Kord recline rows x 15 reps

Grinder Kord flys x 15 reps

sit ups x 25 reps

jumping jacks x 40 reps

Sanddune jumps x 15 reps
specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 4 reps x 6 sets
conditioning/accessory work (1 round)

diamond push ups x 20 reps

alternating sledge hammer strikes x 30 reps

Meadows rows x 15/15 reps

wrist roller x 10 reps

general warm up (15 minutes)

resistance band vertical pull a parts x 50 reps

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

Power Wheel hand walks x 100 feet

Pendlay rows x 10 reps
specific warm up (5 minutes)

forward sled pull/stone carry set up and light practice
strength (5 rounds)

one round = heavy forward sled pull x 50 feet + stone carry x 50 feet
conditioning/accessory work (2 rounds)

resistance band hamstring curls x 25 reps

Zercher sandbag rear lunges x 20 reps

 

general warm up (10 minutes)

resistance band suitcase deadlifts x 20 reps

Adex club wood choppers x 15/15 reps

Zercher sandbag cleans x 12 reps

recline rope climbs x 5

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

1 round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (2 rounds)

1 arm famers walk x 100 feet

resistance band hamstring curls x 15/15 reps

 

general warm up (10 minutes)

resistance band pull a parts x 50 reps

“palms up” resistance band pull a parts x 30 reps

Adex club star complex x 1

clock push ups x twice around the clock
specific warm up (5 minutes)

dead stop bench press set up and light practice
strength (20 minutes)

dead stop bench press x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

tri-set tricep complex x 5

Zottman curls x 10 reps

Sanddune push ups x 15 reps

general warm up (10 minutes)

double club front swings x 50 reps

mountain climbers x 100 reps

leg lifts x 25 reps

specific warm up (5 minutes)

close grip grappler rows 7 Strongman log push press set up and light practice

strength (4 rounds)

one round=close grip grappler rows x 8 reps + Strongman log push press x 4 reps

conditioning/accessory work (2 rounds)

wide grip recline bar rows x 8 reps

seated rope pull ups x 4 reps

weighted Sanddune push ups x 8 reps