general warm up (10 minutes)
clock push ups x twice around the clock
kettlebell figure 8’s x 50 reps
weight plate strict front raises x 15 reps
Adex club long cycles x 25 reps
specific warmup (5 minutes)
light superset practice
strength (4 supersets)
one superset = Viper press x 3 reps + farmers walk x 50 feet
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
recline rope climbs x 5
general warm up (10 minutes)
double Adex club front swings x 50 reps
sandbag shouldering x 10/10 reps
Adex club 2 hand mills x 20 reps
specific warmup (5 minutes)
Zercher sandbag cleans set up and light practice
strength (4 supersets)
Zercher sandbag cleans x 7/7/7/7 reps
conditioning/accessory work (2 rounds)
AirDyne bike x 15 calories
double dumbbell cleans x 10 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)
resistance band vertical pull a parts x 50 reps
Sanddune push ups x 20 reps
Sanddune jumps x 10 reps
overhead weight plate carry x 100 feet
specific warmup (5 minutes)
Burgener drills
snatch set up and practice
strength (20 minutes)
snatch x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
Adex club long cycles x 20 reps
kettlebell helicopters x 20 reps
general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
Adex club 2 hand side swings x 40 reps
side shuffles x 200 feet
resistance band baseball swings x 20/20 reps
specific warmup (5 minutes)
lateral sled pulls set up and practice
strength (20 minutes)
lateral sled pulls x 100 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
1 hand farmers walks x 100 feet
Adex club windmills x 5/5 reps
side planks x max. time each side
general warm up (10 minutes)
double Adex club front swings x 50 reps
Sanddune power steps x 100 reps
resistance band pull a parts x 100 reps
rear walking lunges x 100 feet
specific warmup (5 minutes)
farmers walk set up and practice
strength (20 minutes)
farmers walk x 200 feet x 1/1/1/1
conditioning/accessory work (3 rounds)
weighted sit ups x 10 reps
C-of-C gripper x max. reps each hand
general warm up (10 minutes)
Sanddune power steps x 100 reps
resistance band blast offs x 20 reps
leg lifts x 25 reps
specific warmup (5 minutes)
high/low sled sprints set up and practice
strength (20 minutes)
high/low sled sprints x 100 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
Adex mace alternating rear barbarian lunges x 20 reps
hanging Iron Boot knee raises x 15 reps
side plank x max. time each side
