general warm up (10 minutes)
rear bear crawls x 100 feet
winshield wipers x 20 reps
double Adex club long cycles x 20 reps
resistance band deadlifts x 15 reps
specific warm up (5 minutes)
clean shrug pulls set up and light practice
strength (20 minutes)
clean shrug pulls x 5-5-5-5-5 reps
conditioning/accessory work (
nightmares x 10 reps
weighted sit ups x 10 reps
pause seated resistance band rows x 10 reps
general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
double kettlebell cleans x 15 reps
resistance band Sumo high pulls x 15 reps
leg lifts x 20 reps
specific warm up (5 minutes)
stone loading set up and practice
strength (20 minutes)
stone** loading x 3-3-3-3-3 reps
**Note: substitute a keg as needed
conditioning/accessory work (2 rounds)
kettlebell goblet squats x 15 reps
dumbbell rows x 10/10 reps
general warm up (10 minutes)
resistance band diagonal pull a parts x 25/25 reps
Sanddune jumps x 12 reps
Adex club wood choppers x 15/15 reps
kettlebell high pulls x 10/10 reps
specific warm up(5 minutes)
kettebell clean & press set up and light reps
strength (20 minutes)
kettlebell clean & press x 3/3-3/3-3/3-3/3-3/3 reps
conditioning/accessory work (2 rounds)
Grinder Kord atomic push ups x 10 reps
stone carry x 100feet
general warm up (10 minutes)
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
barbarian lateral lunges x 20 reps
bear crawls x 100 feet
specific warm up (5 minutes)
grappler twists set up and light practice
strength (20 minutes)
grappler twists x 20-16-12-8 reps
conditioning/accessory work (1 round)
wide grip recline rows x 15 reps
Adex club 2 hand side cleans x 30 reps
misery crawls x 50 feet
general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
barbarian pull overs x 25 reps
windshield wipers x 20 reps
Power Wheel roll outs x 15 reps
specific warm up (5 minutes)
neutral grip bench press set up and light practice
strength (20 minutes)
neutral grip bench press x 5-5-5-5-5 reps
conditioning/accessory work (2 rounds)
seated resistance band pause rows x 15 reps
Sanddune push ups x 15 reps
General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**
general warm up (10 minutes)
Adex club 2 hand side swings x 50 reps
dumbbell star complex x 1
recline rope climbs x 5
specific warm up (5 minutes)
hand over hand sled pull set up and light practice
strength (20 minutes)
hand over hand sled pull x 100 feet x 1-1-1-1
conditioning/accessory work (3 rounds)
Sanddune push ups x 10 reps
hollow rocks x 20 reps
