Archive for the ‘strong abs’ Category

general warm up (10 minutes)

Power Wheel roll outs x 10 reps

resistance band baseball swings x 20/20 reps

kettlebell figure 8’s to hold x 30 reps

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (2 rounds)

hanging knee raises x 15 reps

pause super mans x 15 reps

general warm up (10 minutes)

rear bear crawls x 100 feet

winshield wipers x 20 reps

double Adex club long cycles x 20 reps

resistance band deadlifts x 15 reps

specific warm up (5 minutes)

clean shrug pulls set up and light practice

strength (20 minutes)

clean shrug pulls x 5-5-5-5-5 reps

conditioning/accessory work (

nightmares x 10 reps

weighted sit ups x 10 reps

pause seated resistance band rows x 10 reps

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

double kettlebell cleans x 15 reps

resistance band Sumo high pulls x 15 reps

leg lifts x 20 reps

specific warm up (5 minutes)

stone loading set up and practice

strength (20 minutes)

stone** loading x 3-3-3-3-3 reps

**Note:  substitute a keg as needed

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

dumbbell rows x 10/10 reps

 

 

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

Sanddune  jumps x 12 reps

Adex club wood choppers x 15/15 reps

kettlebell high pulls x 10/10 reps

specific warm up(5 minutes)

kettebell clean & press set up and light reps

strength (20 minutes)

kettlebell clean & press x 3/3-3/3-3/3-3/3-3/3 reps

conditioning/accessory work (2 rounds)

Grinder Kord atomic push ups x 10 reps

stone carry x 100feet

 

 

general warm up (10 minutes)

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

barbarian lateral lunges x 20 reps

bear crawls x 100 feet

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 (1 round)

wide grip recline rows x 15 reps

Adex club 2 hand side cleans x 30 reps

misery crawls x 50 feet

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**