Posts Tagged ‘unconventional workouts’

general warm up (15 minutes)

rotation push ups x 25 reps

strict pull ups x 10 reps

Zercher sandbag cleans x 10 reps

rear bear crawls x 100 feet

sit ups x 25 reps

specific warm up (5 minutes)

grappler rows/Z press set up and light practice

strength (4 supersets)

one superset = grappler rows x 7 reps + Z press x 7 reps

conditioning/accessory work (2 rounds)

lateral barbarian lunges x 8/8 reps

standing 1 hand Russian flys x 4/4 reps

general warm up (10 minutes)

sandbag shouldering x 10/10 reps

Bulgarian bag 360’s x 15/15 reps

rotation walking lunges x 50 feet

Sanddune jumps x 12 reps

specific warm up (5 minutes)

Zercher sandbag squats set up and light practice

strength (20 minutes)

Zercher sandbag squats x 20/15/10/5 reps

conditioning/accessory work (2 rounds)

grave digger rear lunges x 10/10 reps

kettlebell rack walk x 100 feet

general warm up (10 minutes)

Americanas x 50 reps

“palms up” pull a parts x 50 reps

Sanddune plyo push ups x 12 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

gallows pull up circuit light practice

strength (20 minutes)

gallows pull up circuit = 3 reps at each station x 4 rounds

conditioning/accessory work (3 rounds)

Grinder Kord flys x 15 reps

dips x 5 reps

2019-07-22 06.58.08We do a lot of barbell training, but that’s not all we do

2019-07-22 06.30.55

2019-07-22 06.14.17

 

general warm up (10 minutes)

sandbag shouldering x 10/10 reps

mountain climbers x 100 reps

side shuffles x 200 feet

Sanddune jumps x 10 reps

specific warm up (5 minutes)

heel strike sled pulls set up and light practice

strength (5 rounds)

heel strike sled pulls x 100 feet

conditioning/accessory work (2 rounds)

Bulgarian split squats x 10/10 reps

weighted sit ups x 10 reps

 

 

 

general warm up (10 minutes)

AirDyne bike 15 calories

cross body mace swings x 10/10 reps

resistance band diagonal pull a parts x 25/25 reps

resistance band “palms up” pull a parts x 25 reps

specific warm up (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

close grip grappler rows x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Meadows rows x 8/8 reps

Woodall curls x 12/12 reps

Sanddune jumps x 15 reps