Archive for the ‘odd objects’ Category

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)

rear bear crawls x 100 feet

tin mans x 100 feet

Sanddune jumps x 10 reps

Neuro Grip push ups x 10 reps

specific warm up (5 minutes)

bear hug keg squats set up and light practice

strength (20 minutes)

bear hug keg squats x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 12 reps

Power Wheel rollouts x 12 reps

sledge hammer strikes x 12/12 reps

general warm up (10 minutes)

double club side swings x 30 reps

dumbbell hang power snatches x 10/10 reps

Power Wheel roll outs x 10 reps

alternating kettlebell swings x 30 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 3 sets

conditioning/accessory work (2 rounds)

resistance band wood choppers x 10/10 reps

resistance band paddling x 20/20 reps

general warm up (10 minutes)

suitcase kettlebell swings x 30 reps

Adex club 2 hand side swings x 30 reps

resistance band baseball swings x 20/20 reps

specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10-10/10-10/10 reps

conditioning/accessory work (2 rounds)

Adex club wood choppers x 15/15 reps

misery crawls x 25 feet

general warm up (10 minutes)

Battling Ropes x 100 alternating waves

Battling roll overs x 30 reps

medicine ball throws x 10 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

keg complex set up and light practice

strength (4 rounds)

one round of keg complex=keg squats x 5 reps + keg power presses x 3 reps + keg clean & press x 1 reps

conditioning/accessory work (2 rounds)

lateral keg loading x 7/7 reps

seated Arc 360’s x 30 reps

general warm up (10 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

resistance band suitcase deadlifts x 20 reps

resistance band archer pulls x 20/20 reps

specific warm up (5 minutes)

lateral loading** set up and light practice

strength (20 minutes)

lateral loading** x 10/10-8/8-6/6-4/4 reps

**Use a keg, stone, or heavy sand bag as needed

conditioning/accessory work (3 rounds)

Adex club side clean/lateral pull over x 10/10 reps

Zercher sandbag cleans x 10 reps