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
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)
Battling Ropes double waves x 50 reps
Battling Ropes sidewinders x 50 reps
jumping jacks x 30 reps
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 (2 rounds)
Adex mace grave diggers x 15/15 reps
Adex club long cycle lunges x 20 reps
General warm up (10 minutes)
resistance band pull a parts x 100 reps
recline rope climbs x 5
resistance band Sumo high pulls x 15 reps
dumbbell hang power snatches x 10/10 reps
Specific warm up (5 minutes)
Sumo deadlifts (double overhand grip) set up and light practice
Strength (20 minutes)
Sumo deadlifts (double overhand grip) x 5/5/5/5/5 reps
Conditioning/accessory work (2 rounds)
Zercher sandbag cleans x 10 reps
Adex mace barbarian split squats x 10/10 reps
Sanddune push ups x 20 reps
general warm up (10 minutes)
resistance band pull a parts x 75 reps
kettlebell goblet squats x 20 reps
kettlebell suitcase swings x 30 reps
resistance band Sumo high pulls x 15 reps
specific warm up (5 minutes)
lateral keg loading set up and light practice
strength (20 minutes)
lateral keg loading x 10/10-10/10-10/10 reps
conditioning/accessory work (2 rounds)
Zercher sandbag cleans x 15 reps
double club front cleans x 15 reps
