general warm up (10 minutes)
clock push ups x once around the clock
Bulgarian bag 360’s x 10/10 reps
kettlebell high pulls x 8/8 reps
specific warm up (5 minutes)
bear hug keg squats set up and light practice
strength (20 minutes)
bear hug keg squats x 4 reps x 7 sets
conditioning/accessory work (1 round)
resistance band baseball swings x 25/25 reps
dumbbell pull overs x 10 reps
dumbbell star complex x 1
recline rope climbs x 5
general warm up (10 minutes)
vertical pull a parts x 50 reps
Power Wheel rollouts x 10 reps
kettlebell V press x 10 reps
resistance band tricep push downs x 20 reps
specific warm up (5 minutes)
strict chain press set up and light practice
strength (20 minutes)
strict chain press x 7 reps x 5 sets
conditioning/accessory work (2 rounds)
Neuro Grip push ups x 10 reps
strict pull ups x 5 reps
general warm up (10 minutes)
resistance band pause face pulls x 20 reps
resistance band “palms up” pull a parts x 50 reps
traveling broad jumps x 100 feet
Sanddune squats x 15 reps
specific warm up (5 minutes)
Sumo axle deadlifts set up and light practice
strength (20 minutes)
Sumo axle deadlifts x 4 reps x 5 sets
conditioning/accessory work (2 rounds)
grinder kord flys x 15 reps
grinder kord reverse flys x 15 reps
general warm up (10 minutes)
resistance band archer pulls x 20/20 reps
recline rope climb x 4
Bulgarian bag wood choppers x 10/10 reps
tin mans x 100 feet
1 legged hops x 100 feet
specific warm up (5 minutes)
loaded wheelbarrow push set up and light practice
strength (20 minutes)
loaded wheelbarrow push x 200 feet x 4 rounds
conditioning/accessory work (2 rounds)
dumbbell hang power snatch x 5/5 reps
Bulgarian bag 360’s x 10/10 reps
sledge hammer strikes x 10/10 reps
general warm up (10 minutes)
double club front swings x 50 reps
weight plate overhead walking lunges x 100 feet
mountain climbers x 80 reps
kettlebell V presses x 10 reps
specific warm up (5 minutes)
weighted dips set up and light practice
strength (20 minutes)
weighted dips x 3 reps x 7 sets
conditioning/accessory work (2 rounds)
Sanddune push ups x 15 reps
2 hand side swing x 30 reps
general warm up (10 minutes)
diagonal resistance band pull a parts x 30/30 reps
sandbag shouldering x 10/10 reps
strict weight plate front raises x 15 reps
resistance band suitcase deadlifts x 10 reps
specific warm up (5 minutes)
rack pulls set up and light practice
strength (20 minutes)
heavy rack pulls x 2 reps x 5 sets
conditioning/accessory work (2 rounds)
double dumbbell push press x 10 reps
dumbbell pull overs x 10 reps
Note: after both rounds are complete do max. reps with Captains of Crush grippers with each hand twice
general warm up (10 minutes)
mountain climbers x 100 reps
hollow rocks x 15 reps
double chain strict press x 12 reps
Power Wheel rollouts x 10 reps
specific warm up (5 minutes)
bear hug keg squats set up and light practice
strength (20 minutes)
bear hug keg squats x 4 reps x 6 sets
conditioning/accessory work (1 round)
Bulgarian split squats x 10/10 reps
dead stop step ups x 10/10 reps
isometric medicine ball crush x max. time
wrist roller x 10 reps
