Posts Tagged ‘near Ashton Oaks’

general warm up (20 minutes)

bear crawls x 100 feet

jumping jacks x 50 reps

seated Adex Arc 10-to-2’s x 40 reps

double club snatches x 10 reps

specific warm up (5 minutes)

neutral grip bench press set up and light practice

strength (20 minutes)

neutral grip bench press x
 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

pause seated resistance band rows x 10 reps

Grinder Kord chain push ups x 10 reps

general warm up (10 minutes)

Americanas x 50 reps

resistance band vertical pull a parts x 50 reps

chimp walks x 100 feet

barbarian pull overs x 30 reps

specific warm up (5 minutes)

dumbbell bench press set up and light practice

strength (20 minutes)

dumbbell bench press x 10-8-6-4 reps

conditioning/accessory work (3 rounds)

Sanddune push ups x 10 reps

grappler bar push presses x 5/5 reps

general warm up (10 minutes)

kettlebell figure 8’s x 40 reps

Double Adex club front swings x 30 reps

weight plate orbits x 20 reps

specific warmup (5 minutes)

Strongman medley set up and light practice

strength (3 rounds)

Strongman medley>>>one round=stone carry x 100 feet + log push press x 5 reps

conditioning/accessory work (2 rounds)

weighted pull ups x 3 reps

heavy Adex club 2 hand cleans x 5 reps

weighted sit ups x 7 reps

 

 

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

rear bear crawls x 100 feet

weighted spilt squats x 10/10 reps

Adex club 2 hand front cleans x 25 reps

specific warm up (5 minutes)

deadlifts set up and light practice

strength (20 minutes)

deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

resistance band good  mornings x 20 reps

weighted step ups x 20 reps

Mississippi shrugs** x 10 reps

**Note–Do an isometric hold at the top of each rep fro 10 seconds

 

general warm up (10 minutes)

Adex club side cleans & lateral pull overs x15/15 reps

Adex club barbarian split squats x 10/10reps

elevated push ups x 15 reps

windshield wipers x 20 reps

specific warm up (5 minutes)

sled push set up and light reps

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted lock out push ups x 5 reps

dumbbell rows x 5/5 reps

Zercher sandbag squats x 10 reps

general warm up (10 minutes)

Adex club side cleans x 50 reps

Adex club 2 hand mills x 40 reps

resistance band pause face pulls x 20 reps

recline rope climbs x 5

rear barbarian walking lunges x 100 feet

specific warm up (5 minutes)

Meadows rows set up and light reps

strength (20 minutes)

Meadows rows x 12/12–10/10–8/8–6/6 reps

conditioning/accessory work ( 3 rounds)

straight arm push downs x 10 reps

Grinder Kord reverse flys x 10 reps