Posts Tagged ‘squats’

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

mountain climbers x 75 reps

Adex club side cleans x 50 reps

Adex club long cycle swipes x 30 reps

specific warm up (5 minutes)

front squats set up and light reps

strength (20 minutes)

front squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

sandbag BTN good mornings x 15 reps

 

 

general warm up (10 minutes)

resistance band slow pull a parts x 50 reps

resistance band archer pulls x 25/25 reps

Adex mace BTN stretch x 60 seconds x 2/2

Sanddune steps x 50 reps

specific warm up (5 minutes)

back squats set up and light reps

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

heavy weighted sit ups x 5 reps

sandbag BTN good mornings x 15 reps

weighted calf raises x 20 reps

 

 

 

general warm up (10 minutes)

push ups x 25 reps

resistance band archer pulls x 25/25 reps

dislocates x 10 reps

jumping jacks x 50 reps

Adex mace 360’s x 50 reps

specific warm up (5 minutes)

back squats set up and light reps

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

resistance band pause face pulls x 20 reps

bent over lateral dumbbell raises x 15 reps

general warm up (10 minutes)

clock push ups x twice around the clock

Adex mace BTN stretch x 60 seconds each side

sandbag BTN walking lunges x 100 feet

tuck jumps x 10 reps

specific warm up (5 minutes)

back squats set up and light reps

strength (20 minutes)

back squats x 8/8/8 reps

conditioning/accessory work (2 rounds)

resistance band hamstring curls x 20 reps

dumbbell step ups x 20 reps

 

In honor of “Dr. Squat” Fred Hatfield, who passed away this weekend,  we will be  squatting on Monday!

general warm up (10 minutes)

resistance band pull a parts x 100 reps

dislocates x 10 reps

kettlebell swings x 50 reps

Adex club pull overs x 20 reps

Adex club or mace barbarian squats x 20 reps

specific warm up (5 minutes)

back squat set up and light reps

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

BTN sandbag good mornings x 15 reps

weighted sit ups x 10 reps