Posts Tagged ‘strong abs’

general warm up (15 minutes)

rotation push ups x 20 reps

kettlebell V presses x 10 reps

recline rope climbs x 5

windshield wiper squats x 15 reps

specific warm up (5 minutes)

kettlebell complex 

strength (3 rounds)

one round = 1 hand swings x 15/15 reps + 1 hand cleans x 12/12 reps + 1 hand rows x 10/10 reps

conditioning/accessory work (2 rounds)

sandbag shouldering x 10/10 reps

stone carry x 100 feet

general warm up (10 minutes)

mountain climbers x 100 reps

traveling broad jumps x 100 feet

Power Wheel hand walks x 50 feet

specific warm up (5 minutes)

dumbbell clean & push press set up and light practice

strength (20 minutes)

dumbbell clean & push press x 3/3 reps x 5 sets

conditioning/accessory work (2 rounds)

jumping jacks x 50 reps

resistance band push ups x 15 reps

strict pull ups x 5 reps

general warm up (10 minutes)

alternating sandbag shouldering x 20 reps

stone carry x 100 feet

2 hand side swings x 40 reps

mountain climbers x 100 reps

specific warm up (5 minutes)

strict weighted pull ups/weighted dips superset light practice

strength (5 supersets)

1 superset = strict weighted pull ups x 2 reps + weighted dips x 3 reps

conditioning/accessory work (2 rounds)

keg power press x 7 reps

Power Wheel rollouts x 12 reps

Zercher sandbag squats x 15 reps