general warm up (15 minutes)
Grinder Kord recline rows x 15 reps
Grinder Kord flys x 15 reps
sit ups x 25 reps
jumping jacks x 40 reps
Sanddune jumps x 15 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 4 reps x 6 sets
conditioning/accessory work (1 round)
diamond push ups x 20 reps
alternating sledge hammer strikes x 30 reps
Meadows rows x 15/15 reps
wrist roller x 10 reps
general warm up (15 minutes)
resistance band pull a parts x 150 reps
mountain climbers x 100 reps
windshield wiper squats x 20 reps
dumbbell hang power snatches x 10/10 reps
specific warm up (5 minutes)
dumbbell rows/Axle power cleans set up and light practice
strength (3 rounds)
one round = heavy dumbbell rows x 5/5 reps + Axle power cleans x 5 reps + tire flips x 5 reps
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
strict pull ups x 5 reps
barbell good mornings x 15 reps
general warm up (15 minutes)
resistance band pull a parts x 30/30 reps
seated pause resistance band rows x 15 reps
Bulgarian bag 360’s x 15/15 reps
sandbag Zercher cleans x 15 reps
specific warm up (5 minutes)
farmers walk set up and light practice
strength (4 rounds)
one round = farmers walk x 150 feet
conditioning/accessory work (2 rounds)
heavy dumbbell rows x 5/5 reps
weighted push ups x 10 reps
weighted sit ups x 10 reps
recline rope climb x 5
General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**
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**
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General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**
Note: If you miss this on Thursday, you get to do it on Friday
general warm up (15 minutes)
medicine ball chest passes x 15 reps
rotation push ups x 20 reps
barbarian split squats x 12/12 reps
1 legged hops x 100 feet
specific warm up (5 minutes)
concrete slab carry/Sanddune push ups set up and practice
strength (4 rounds)
one round = concrete slab carry x 100 feet + Sanddune push ups x 15 reps
conditioning/accessory work (2 rounds)
dumbbell side raises x 10 reps
Grinder Kord flys x 15 reps
lateral sledge hammer strikes X 10/10 reps
