Archive for the ‘core exercises’ Category

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