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 (15 minutes)
walking kettlebell swings x 100 feet
kettlebell goblet squats x 15 reps
Bulgarian bag wood choppers x 15/15 reps
mountain climbers x 100 reps
specific warm up (5 minutes)
high/low sled sprints set up and light practice
strength (5 rounds)
high/low sled sprints x 100 feet
conditioning/accessory work (2 rounds)
dumbbell pull overs x 12 reps
hamstring curls x 20/20 reps
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
general warm up (10 minutes)
clock push ups x once around the clock
Bulgarian bag 360’s x 10/10 reps
kettlebell high pulls x 8/8 reps
specific warm up (5 minutes)
bear hug keg squats set up and light practice
strength (20 minutes)
bear hug keg squats x 4 reps x 7 sets
conditioning/accessory work (1 round)
resistance band baseball swings x 25/25 reps
dumbbell pull overs x 10 reps
dumbbell star complex x 1
recline rope climbs x 5
There’s nothing easy about this lift. Do 3 reps each side x 3 sets and you’ll see what I mean.
