Posts Tagged ‘unconventional workouts’

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

general warm up (10 minutes)

bear crawls x 100 feet

grave digger rear lunges x 10/10 reps

windshield wipers x 30 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + famers walk x 50 feet

conditioning/accessory work (2 rounds)

1 hand keg carry x 100 feet

Zercher sandbag cleans x 15 reps

 

general warm up (10 minutes)

weight plate orbits x 15/15 reps

weight plate strict front raises x 10 reps

resistance band diagonal pull a parts x 25/25 reps

strict pull ups x 5 reps

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20-20-20 reps

conditioning/accessory work (2 rounds)

dumbbell pull overs x 12 reps

neuro grip push ups x 12 reps

wrist roller 12 reps

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

resistance band “palms up” pull a part x 50 reps

elevated push ups x 15 reps

rear bear crawls x 100 feet

specific warm up (5 minutes)

chain press set up and light practice

strength (20 minutes)

chain press x 5/5 reps x 5 sets

conditioning/accessory work (2 rounds)

chain curls x 10 reps

weight stack push downs x 10 reps

wrist roller x 10 reps