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
general warm up (10 minutes)
Battling Ropes x 100 double waves
double dumbbell cleans x 10 reps
resistance band diagonal pull a parts x 25/25 reps
one-legged hops x 100 feet
specific warm up (5 minutes)
chain rack pulls set up and light practice (note: pulled from below the knees)
strength (20 minutes)
chain rack pulls x 2 reps x 6 sets
conditioning/accessory work (1 round)
dumbbell rows x 10/10 reps
Zercher sandbag squats x 12 reps
stone carry x 100 feet
general warm up (10 minutes)
resistance band baseball swings x 25/25 reps
clock push ups x twice around the clock
kettlebell high pulls x 10/10 reps
hollow rocks x 15 reps
specific warm up (5 minutes)
chain bench press set up and light practice
strength (20 minutes)
chain bench press x 4 reps x 7 sets
conditioning/accessory work (2 rounds)
Sanddune plyo push ups x 10 reps
weight stack push downs x 7 reps
resistance band pull a parts x 50 reps
general warm up (10 minutes)
mountain climbers x 100 reps
windshield wipers x 20 reps
side shuffles x 200 feet
specific warm up (5 minutes)
concrete slab carry set up and light reps
strength (20 minutes)
concrete slab carry x 100 feet x 4 rounds
conditioning/accessory work (2 rounds)
bandido squats x 20 reps
Grinder Kord reverse flys x 15 reps
dumbbell pull overs x 10 reps
weighted push ups x 5 reps
general warm up (10 minutes)
mountain climbers x 75 reps
kettlebell figure 8’s to hold x 25 reps
kettlebell goblet squats x 20 reps
Sanddune jumps x 12 reps
specific warm up (5 minutes)
farmers walk set up and light practice
strength (5 rounds)
heavy farmers walk x 50 feet
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
sandbag good mornings x 12 reps
recline bar rows x 15 reps
