Posts Tagged ‘strength-building’

general warm up (10 minutes)

double club front swings x 50 reps

weight plate overhead walking lunges x 100 feet

mountain climbers x 80 reps

kettlebell V presses x 10 reps

specific warm up (5 minutes)

weighted dips set up and light practice

strength (20 minutes)

weighted dips x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

2 hand side swing x 30 reps

 

 

general warm up (10 minutes)

kettlebell figure 8’s to hold x 25 reps

kettlebell goblet squats x 15 reps

2 hand side swings x 25 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

tri-set tricep complex x 4

Power Wheel roll outs x 10 reps

EZ bar curls x 8 reps

 

general warm up (10 minutes)

resistance band pull a parts x 100 reps

seated resistance pause band rows x 15 reps

1 legged hops x 100 feet bear crawls x 100 feet

specific warm up (5 minutes)

Strongman medley–one round = log carry x 50 feet + famers walk x 50 feet + sled push x 50 feet

strength (20 minutes)

Strongman medley x 4 rounds

conditioning/accessory work (2 rounds)

close grip floor press x 8 reps

double dumbbell curls x 10 reps

Sanddune plyo push ups x 12 reps

 

 

general warm up (10 minutes)

resistance band pull a parts x 75 reps

alternating dumbbell press x 16 reps

Zercher sandbag squats x 15 reps

dumbbell pull overs x 10 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 (2 rounds)

tri set tricep complex x 6 reps

Zottman curls x 12 reps

general warm up (10 minutes)

double club front swings x 50 reps

jumping jacks x 40 reps

kettlebell figure 8’s to hold x 30 reps

inch worms x 50 feet

specific warm up (5 minutes)

Hard Labor Day complex set up and light practice

strength (4 rounds)

Hard Labor Day complex

one round=stone carry x 50 feet + log lift x 5 reps + strict pull ups x 5 reps

conditioning/accessory work (2 rounds)

Bulgarian bag x 15/15 reps

diamond push ups x 12 reps

45 to 90 degree leg lifts x 30 reps

general warm up (10 minutes)

double club front swings x 35 reps

2 hand halo squats x 15 reps

supine helicopters x 15/15 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

dumbbell rows x 10/10 reps x 4 sets

conditioning/accessory work (3 rounds)

dive bomber push ups x 10 reps

recline rope climbs x 3

 

NOTE: This will also be done this coming Monday for those who miss it  on Friday

general warm up (10 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

rotation push ups x 20 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

Strongman complex set up and light practice

strength (4 rounds)

one round of Strongman complex = sled push x 50 feet + farmers walk x 50 feet + weighted  dips x 5 reps

conditioning/accessory work (2 rounds)

seated pause resistance band rows x 15 reps

Piranha press x 10 reps