general warm up (10 minutes)
resistance band pull a parts x 75 reps
Adex mace barbarian squats x 20 reps
Adex club inside mills x 15/15 reps
push ups x 25 reps
specific warmup (5 minutes)
superset practice
strength (4 supersets)
one superset = weighted dips x 7 reps + weighted pull ups x 4 reps
conditioning/accessory work (2 rounds)
Adex club Gama casts x 20 reps
hollow rocks x 15 reps
general warm up (10 minutes)
weight plate orbits x 20 reps
Jeffries dumbbell star complex x 1
Adex club long cycle lunges x 20 reps
specific warmup (5 minutes)
Grinder Kord ** superset practice
strength (3 supersets)
one Grinder Kord ** superset = chest press x 7 reps + recline rows x 7 reps
** CrossCore style reps
conditioning/accessory work (2 rounds)
Sanddune push ups x 15 reps
double dumbbell rows x 15 reps
general warm up (10 minutes)
clock push ups x 3 times around the clock
resistance band archer pulls x 20/20 reps
double Adex club barbarian squats x 15 reps
strict pulls x 10 reps
specific warmup (5 minutes)
thick bar Pendlay rows press set up and practice
strength (20 minutes)
thick bar Pendlay rows x 4 rest pause sets
conditioning/accessory work (3 rounds)
Grinder Kord chain push ups x 10 reps
dumbbell pull overs x 10 reps
general warm up (10 minutes)
Battling Ropes x 100 double waves
Adex club outside mills x 20/20 reps
Power Wheel roll outs x 10 reps
specific warm up (5 minutes)
Grinder Kord complex set up and light practice
strength (4 rounds)
Grinder Kord complex
one round=flys/reverse flys/curls/tricep extensions x 10 reps each
conditioning/accessory work (2 rounds)
dumbbell pull overs x 10 reps
Adex club wood choppers x 10/10 reps
general warm up (10 minutes)
resistance band diagonal pull a parts x 25/25 reps
Adex club star complex x 1
Adex mace figure 8’s x 20
bench dips x 15 reps
rotation push ups x 20 reps
specific warm up (5 minutes)
weighted dips set up and light practice
strength (20 minutes)
weighted dips rows x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
Neuro-Grip push ups x 10 reps
Gripper x max. reps each hand
general warm up (10 minutes)
Americanas x 30 reps
Adex club 2 hand halos x 20 reps
Adex mace barbarian squats x 15 reps
sandbag shouldering 10/10 reps
specific warm up (5 minutes
Zercher sandbag squat cleans set up and light practice
strength (20 minutes)
Zercher sandbag squat cleans x 10/8/6/4/2 reps
conditioning/accessory work (2 rounds)
Adex arc 1/2 kneeling 360’s x 20/20 reps
steel grip ball pull ups x 10 reps
make-up tests
General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**
