Archive for the ‘old school’ Category

general warm up (10 minutes)

resistance band pull a parts x 100 reps

mountain climbers x 100 reps

Adex mace grave diggers x 15/15 reps

specific warm up (5 minutes)

cavestrong medley set up and light practice

strength (3 rounds)

one round of cavestrong medley=overhead log lift x 5 reps + weighted dips x 5 reps + tire flip x 5 reps + bear hug keg squats x 5 reps

conditioning/accessory work (2 rounds)

heavy Adex club 2 hand front cleans x 7 reps

neutral grip recline bar rows x 7 reps

weighted sit ups x 7 reps

general warm up (10 minutes)

double club front swings x 50 reps

kettlebell rack squats x 15 reps

dumbbell hang power snatches x 10/10 reps

specific warm up (5 minutes)

Zercher sandbag cleans set up and light practice

strength (20 minutes)

Zercher sandbag cleans x 10-10-10 reps

conditioning/accessory work (2 rounds)

double dumbbell rows x 19 reps

Neuro-Grip push ups x 10 reps

snatch grip high pulls x 10 reps

 

 

 

general warm up (10 minutes)

double club swing x 25 reps

2 hand front swing x 25 reps

Slider inchworms x 50 feet

specific warm up (5 minutes)

stone carry set up and light practice

strength (4 rounds)

stone* carry x 100 feet

*substitute keg as needed

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

pause bat wing rows x 10 reps

rotation walking lunges with mace x 50 feet

General warm up (10 minutes)

resistance band pull a parts x 100 reps

recline rope climbs x 5

resistance band Sumo high pulls x 15 reps

dumbbell hang power snatches x 10/10 reps

Specific warm up (5 minutes)
Sumo deadlifts (double overhand grip) set up and light practice
Strength (20 minutes)

Sumo deadlifts (double overhand grip) x 5/5/5/5/5 reps

Conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 10 reps

Adex mace barbarian split squats x 10/10 reps

Sanddune push ups x 20 reps

general warm up (10 minutes)

rotation push ups x 20 reps

resistance band pull a parts x 100 reps

Zercher sandbag cleans x 10 reps

recline rope climbs x 5 reps

specific warm up (5 minutes)

hand over hand sled pulls set up and light practice

strength (20 minutes)

hand over hand sled pulls x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

Russian kettlebell flys x 5/5 reps

dumbbell pull overs x 10 reps

 

general warm up (10 minutes)

kettlebell figure 8’s x 40 reps

Double Adex club front swings x 30 reps

weight plate orbits x 20 reps

specific warmup (5 minutes)

Strongman medley set up and light practice

strength (3 rounds)

Strongman medley>>>one round=stone carry x 100 feet + log push press x 5 reps

conditioning/accessory work (2 rounds)

weighted pull ups x 3 reps

heavy Adex club 2 hand cleans x 5 reps

weighted sit ups x 7 reps

 

 

 

general warm up (10 minutes)

clock push ups x twice around the clock

Americanas x 50 reps

sandbag shouldering x 15/15 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

triple tire flip/rear drag set up and light practice

strength (20 minutes)

 triple tire flip/rear drag x 1/1/1/1/1

conditioning/accessory work (2 rounds)

lateral sledge hammer strikes x 10/10 reps

Adex club barbarian pull overs x 20 reps