general warm up (10 minutes)
clock push ups x twice around the clock
kettlebell high pulls x 10/10 reps
barbarian lateral lunges x 20 reps
leg lifts x 25 reps
specific warm up (5 minutes)
strict barbell press set up and light practice
strength (
strict barbell press x 3 reps x 5 sets
conditioning/accessory work (1 round)
dumbbell pull overs x 10 reps
Neuro grip push ups x 10 reps
wrist roller x 10 reps
general warm up (10 minutes)
long cycles x 25 reps
resistance band pull a parts x 20/20 reps
barbarian split squats x 10/10 reps
Sanddune squats x 15 reps
specific warm up (5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
resistance band good mornings x 15 reps
dead stop side step ups x 10/10 reps
general warm up (10 minutes)
resistance band diagonal pull a parts x 25/25 reps
resistance band “palms up” pull a parts x 50 reps
tin mans x 100 feet
Power Wheel roll outs x 10 reps
specific warm up (5 minutes)
floor press set up and light practice
strength (20 minutes)
floor press 5 reps x 5 sets
conditioning/accessory work (2 rounds)
double dumbbell rows x 10 reps
Neuro Grip push ups x 10 reps
wrist roller x 10 reps
general warm up (10 minutes)
sandbag shouldering x 10/10 reps
Bulgarian bag 360’s x 15/15 reps
rotation walking lunges x 50 feet
Sanddune jumps x 12 reps
specific warm up (5 minutes)
Zercher sandbag squats set up and light practice
strength (20 minutes)
Zercher sandbag squats x 20/15/10/5 reps
conditioning/accessory work (2 rounds)
grave digger rear lunges x 10/10 reps
kettlebell rack walk x 100 feet
general warm up (10 minutes)
rotation push ups x 20 reps
chimp walks x 50 feet
inch worms x 50 feet
Bulgarian bag 360’s x 12/12 reps
specific warm up (5 minutes)
lateral keg loading set up and light practice
strength (20 minutes)
lateral keg loading x 10/10 reps x 4 sets
conditioning/accessory work (2 rounds)
1 hand farmers walk x 100 feet
Grinder Kord curls x 15 reps
Grinder Kord tricep extensions x 15 reps
general warm up (10 minutes)
mountain climbers x 100 reps
resistance band pause face pulls x 15 rep
resistance band suitcase deadlifts x 15 reps
dumbbell hang power snatches 7/7 reps
specific warm up (5 minutes)
farmers walk/log “g to o.h.” lift set up and light practice
strength (4 rounds)
one round = farmers walk x 50 feet + log “g to o.h.” lift x 3 reps
conditioning/accessory work (3 rounds)
sandbag shouldering x 10/10 reps
weighted pull ups x 3 reps
general warm up (10 minutes)
Battling Ropes sidewinders x 100 reps
AirDyne bike x 15 calories
leg lifts x 25 reps
kettlebell figure 8’s x 30 reps
specific warm up (5 minutes)
grappler twists set up and light practice
strength (20 minutes)
grappler twists x 20 reps x 3 sets
conditioning/accessory work (2 rounds)
2 hand side cleans x 20 reps
resistance band wood choppers x 15/15 reps
lateral sledge hammer strikes x 10/10 reps
