Posts Tagged ‘strength’

general warm up (10 minutes)

Sanddune hand walks x 50 reps

Sanddune push ups x 20 reps

Grinder Kord recline rows x 20 reps

resistance band pull a parts x 50 reps

specific warm up (5 minutes)

board press set up and light practice

strength (3 rounds)

board press x 3 reps at each board stack height + 3 reps with no boards

conditioning/accessory work (2 rounds)

close grip floor press x 10 reps

recline bar rows x 10 reps

diamond  push ups x 10 reps

 

general warm up (10 minutes)

Americanas x 50 reps

mountain climbers x 100 reps

tin mans x 100 feet

elevated push ups x 15 reps

specific warmup (5 minutes)

sled push set up and light practice

strength (20 minutes)

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

conditioning/accessory work (2 rounds)

kettlebell V-presses x 10 reps

Adex club long cycle lunges x 20 reps

 

 

general warm up (10 minutes)

clock push ups x twice around the clock

Americanas x 50 reps

sandbag shouldering x 15/15 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

triple tire flip/rear drag set up and light practice

strength (20 minutes)

 triple tire flip/rear drag x 1/1/1/1/1

conditioning/accessory work (2 rounds)

lateral sledge hammer strikes x 10/10 reps

Adex club barbarian pull overs x 20 reps

 

General warm up (10 minutes)

resistance band pull a parts x 100 reps

Sanddune power steps x 100 reps

Adex club barbarian pull overs x 25 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

bench press test

rest as needed

specific warm up (5 minutes)

deadlift tests

**Note:  no conditioning/accessory work during tests**

 

Note–All classes will be used for testing Jan. 1-12 except for the

6:30am steel club & mace classes

general warm  up (10 minutes)

Adex club front swings x 30 reps

resistance band vertical pull a parts x 50 reps

resistance band pause face pulls x 20  reps

Sanddune split squats  x 10/10 reps

specific warm up (5  minutes)

back squats set up and light practice

test

back squats

specific warm up (5  minutes)

dips set up and practice

test

dips

general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

windshield wipers x 20 reps

Adex club barbarian squats x 20 reps

specific warm up (5 minutes)

back squat set up and light practice

strength (20 minutes)

back squats x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

resistance band good mornings x 20 reps

dumbbell pull overs x 10 reps

strict pull ups x 5 reps

 

 

 

general warm up (10 minutes)

Sanddune hand walks x 50 reps (on fists)

clock push ups x twice around the clock

sit ups x 20 reps

mountain climbers x 100 reps

dumbbell high pulls x 10/10 reps

specific warm up (5 minutes)

bench press set up & light practice

strength (20 minutes)

bench press x 5/5/5/5/5 reps

conditioning/accessory work (2 round)

tri-set tricep complex x 3 reps

dumbbell rows x 5/5 reps

resistance  band pull a parts x 50 reps