Archive for the ‘SAnddune workouts’ Category

general warm up (10 minutes)

Sanddune push ups x 20 reps

Sanddune squats x 20 reps

resistance band pull a parts x 100 reps

windshield wipers x 20 reps

specific warm up (5 minutes)

deadlifts set up and light practice

strength (20 minutes )

deadlifts x 10 reps, followed by 4 rest pause sets**

**note–one rest pause set= max. number of reps + 20 seconds rest

conditioning/accessory work (2 rounds)

1 hand famers walks x 100 feet

weighted sit ups x 10 reps

 

general warm up (10 minutes)

Adex club inside mills x 20/20 reps

kettlebell figure 8’s x 50 reps

clock push ups x twice around the clock

windshield wipers x 20 reps

specific warm up (5 minutes)

sandbag complex set up and light practice

strength (3 rounds)

one round=Zercher cleans x 10 reps + BTN squat/push press x 10 reps

conditioning/accessory work (2 rounds)

one round = Sanddune sprint x 10 seconds + Sanddune push ups x 10  x 3

 

general warm up (10 minutes)

bear crawls x 100 feet

Adex club inside mills x 15/15 reps

Adex club halos x 15/15 reps

Sanddune jumps x 15 reps

specific warm up (5 minutes)

push press set up and light practice

test

push press

specific warm up (5 minutes)

Adex mace 10-to-2 set up and light practice

test

Adex mace 10-to-2

general warm up (10 minutes)

Sanddune hand walks (fingertips) x 50 reps

Sanddune power steps x 50 reps

Americanas x 50 reps

Neuro Grip push ups x 5 reps

specific warm up (5 minutes)

strict press set up and light practice

strength (20 minutes)

strict press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

recline rope climbs x 3

Sanddune push ups (on fists) x max. reps

 

 

 

 

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

resistance band pause face pulls x 20 reps

resistance band Sumo high pulls x 15 reps

Adex club front clean & squat x 15 reps

tuck jumps x 10 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

keg power press x 5 reps

Zercher sandbag squats  x 10 reps

 

 

 

 

general warm up (10 minutes)

kettlebell figure 8’s x 40 reps

clock push ups x twice around the clock

dumbbell hang power snatch x 10/10 reps

Sanddune power steps x 100 reps

specific warm up (10 minutes)

Strongman complex set up and practice

strength (4 rounds)

Strongman complex>>one round =

double tire flip & rear tire drag + log push press x 5 reps + keg squat x 5 reps

conditioning/accessory work (2 rounds)

Battling Ropes x 50 waves

alternating sandbag shouldering x 20 reps

weighted sit ups x 10 reps

 

 

 

 

 

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

Adex club 2 hand front swings x 25 reps

Sanddune power steps x 100 reps

side shuffles x 200 feet

resistance band suitcase deadlifts x 20 reps

specific warm up (10 minutes)

tap bar deadlifts set up and light reps

strength (20 minutes)

trap bar deadlifts x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

1 arm farmers walks x 200 feet