Archive for the ‘core exercises’ Category

general warm up (10 minutes)

Sanddune push ups x 20 reps

sandbag shouldering x 10/10 reps

Adex club 2 hand front cleans x 15 reps

Adex mace alternating rear barbarian lunges x 30 reps

specific warm up (5 minutes)

stone set up and short practice

strength (20 minutes)

stone carry x 100 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

EZ bar curls x 10 reps

dumbbell pull overs x 10 reps

wrist roller x 3

 

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

dumbbell hang power cleans x 10/10 reps

plyo push ups x 15

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

strict chain dips x 7 reps

 

general warm up (10 minutes)

Sanddune power steps x 100

Sanddune  push ups x 15 reps

recline rope climbs x 4

bench hurdles x 4 times through

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

elevated push ups x 20 reps

sledge hammer strikes x 30 reps

 

general warm up (10 minutes)

Sanddune power steps x 75 reps

Sanddune fist push ups x 15 reps

tin mans x 100 feet

tuck jumps x 15 reps

med ball chest passes x 10 reps

specific warm up (5 minutes)

high/low sled sprint set up and light practice

strength (20 minutes)

high/low sled sprint x 100 feet x 1/1/1/1/1

conditioning/accessory work (3 rounds)

Weighted sit ups x 10 reps

double dumbbell row x 10 reps

general warm up (10 minutes)

Sanddune power steps x 50 reps

kettlebell figure 8’s x 40 reps

Adex club front swings x 35 reps

Adex club side cleans x 30 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

sandbag BTN good mornings x 15 reps

weighted side bends x 20 reps

weighted step ups x 20