general warm up (15 minutes)
Sanddune power steps x 50 reps
Sanddune push ups x 10 reps
Sanddune split squats x 10/10 reps
inch worms x 50 feet
specific warm up (5 minutes)
sled push/frame carry set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + frame carry x 50 feet
conditioning/accessory work (1 round)
nightmares x 15 reps
Zercher sandbag squats x 15 reps
dumbbell pull overs x 15 reps
general warm up (15 minutes)
overhead weight plate carry x 100 feet
double club walking horse stance x 50 feet
sit ups x 25 reps
chimp walks x 100 feet
specific warm up (5 minutes)
rear sled pulls set up and light practice
strength (4 rounds)
rear sled pulls x 100 feet
conditioning/accessory work (1 round)
resistance band hamstring curls x 30 reps
weighted side bends x 20 reps
dumbbell pull overs x 10 reps
weighted strict pull ups x 5 reps
general warm up (15 minutes)
dumbbell star complex x 1
recline rope climbs x 5
kettlebell figure 8’s to hold x 25 reps
traveling broad jumps x 100 feet
specific warm up (5 minutes)
Cave Strong medley set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + frame carry x 50 feet + axle cleans x 5 reps + weighted sit ups x 5 reps
conditioning/accessory work (2 rounds)
long cycles x 30 reps
360’s x 30 reps
general warm up (15 minutes)
resistance band archer pulls x 20/20 reps
resistance band baseball swings x 20/20 rep
sandbag shouldering x 20 reps
overhead weight plate carry x 100 feet
specific warm up (5 minutes)
dumbbell Ahrens press set up and light practice
strength (20 minutes)
dumbbell Ahrens x 12-10-8-6 reps
conditioning/accessory work (2 rounds)
heavy dumbbell rows x 7/7 reps
dumbbell pull overs x 12 reps
weighted dips x 7 reps
general warm up (15 minutes)
chimp walks x 100 feet
45 to 90 degree leg lifts x 20 reps
jump rope x 100 reps
steel grip balls strict pull ups x 5 reps
specific warm up (5 minutes)
Axle cleans set up and light practice
strength (20 minutes)
Axle cleans x 3 reps x 6 sets
conditioning/accessory work (2 rounds)
pinch grip “around the clock” plate holds x 2/2 reps
concrete slab carry x 100 feet
Lat. pull downs x 8 reps
general warm up (15 minutes)
rear bear crawls x 50 feet
inch worms x 50 feet
uppercut front lunges x 10/10 reps
strict pull ups x 5 reps
specific warm up (5 minutes)
sled push/sledge hammer strikes set up and light practice
strength (4 rounds)
one round=heavy sled push x 50 feet + sledge hammer strikes x 20 reps
conditioning/accessory work (1 round)
hollow rocks x 20 reps
isometric bear hug keg hold x 90 seconds
side planks x 90 seconds each side
general warm up (15 minutes)
rotation push ups x 20 reps
kettlebell V presses x 10 reps
recline rope climbs x 5
windshield wiper squats x 15 reps
specific warm up (5 minutes)
kettlebell complex
strength (3 rounds)
one round = 1 hand swings x 15/15 reps + 1 hand cleans x 12/12 reps + 1 hand rows x 10/10 reps
conditioning/accessory work (2 rounds)
sandbag shouldering x 10/10 reps
stone carry x 100 feet
