Posts Tagged ‘strength training for women’

general warm up (15 minutes)

rotation push ups x 20 reps

dumbbell deadlifts x 15 reps

windshield wiper squats x 20 reps

Sanddune power steps x 50 reps

specific warm up (5 minutes)

hand-over-hand sled pulls set up and light practice

strength (4 rounds)

hand-over-hand sled pulls x 100 feet

conditioning/accessory work (2 rounds)

dumbbell bench press x 10 reps

hollow rocks x 15 reps

 

general warm up (15 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

Sanddune split squats x 10/10 reps

strict pull ups x 10 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

heavy dumbbell rows 4/4 repsx 7 sets

conditioning/accessory work (3 rounds)

dumbbell clean & push press x 6/6 reps

dips x 6 reps

general warm up (15 minutes)

dumbbell star complex x 1

leg lifts x 25 reps

1 legged hops x 100 feet

pause supermans x 15 reps

tin mans x 100 feet
specific warm up (5 minutes)

keg medley set up and light practice
strength (3 rounds)

one round=keg carry x 100 feet + keg power presses x 7 reps + keg squats x 5 reps
conditioning/accessory work (2 rounds)

log ground to overhead lifts x 10 reps

Neuro grip push ups x 10 reps

general warm up (15 minutes)

resistance band pull a parts x 150 reps

mountain climbers x 100 reps

windshield wiper squats x 20 reps

dumbbell hang power snatches x 10/10 reps
specific warm up (5 minutes)

dumbbell rows/Axle power cleans set up and light practice
strength (3 rounds)

one round = heavy dumbbell rows x 5/5 reps + Axle power cleans x 5 reps + tire flips x 5 reps
conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

strict pull ups x 5 reps

barbell good mornings x 15 reps

 

 

general warm up (10 minutes)

resistance band archer pulls x 20/20 reps

recline rope climb x 4

Bulgarian bag wood choppers x 10/10 reps

tin mans x 100 feet

1 legged hops x 100 feet

specific warm up (5 minutes)

loaded wheelbarrow push set up and light practice

strength (20 minutes)

loaded wheelbarrow push x 200 feet x 4 rounds

conditioning/accessory work (2 rounds)

dumbbell hang power snatch  x 5/5 reps

Bulgarian bag 360’s x 10/10 reps

sledge hammer strikes x 10/10 reps

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

double club front swings x 40 reps

slider inch worms x 50 feet

specific warm up (5 minutes)

Ahrens press/pull ups set up and light practice

strength (4 Supersets)

one Superset = Ahrens press x 4 reps strict pull ups x 4 reps

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

side planks x 60 seconds/side

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

dumbbell star complex x 1

barbarian split squats x 12/12 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 2 reps x 8 sets

conditioning/accessory work (1 round)

Tri-set Tricep complex x 4

Sanddune push ups x 20 reps

dumbbell rows x 8/8 reps

wrist roller x max. reps