Archive for the ‘small group workouts’ Category

general warm up (15 minutes)

rotation push ups x 25 reps

strict pull ups x 10 reps

Zercher sandbag cleans x 10 reps

rear bear crawls x 100 feet

sit ups x 25 reps

specific warm up (5 minutes)

grappler rows/Z press set up and light practice

strength (4 supersets)

one superset = grappler rows x 7 reps + Z press x 7 reps

conditioning/accessory work (2 rounds)

lateral barbarian lunges x 8/8 reps

standing 1 hand Russian flys x 4/4 reps

general warm up (10 minutes)

dumbbell bench press x 12 reps

resistance band suitcase deadlifts x 20 reps

Bulgarian bag wood choppers x 15/15 reps

specific warm up (5 minutes)

Axle deadlifts/wheel barrow push set up and light practice

strength (5 rounds)

one round = axle deadlift x 3 reps + heavy wheel barrow push x 50 feet

conditioning/accessory work (2 rounds)

overhead tire carry x 100 feet

weighted push ups x 8 reps

resistance bandĀ  pull a parts x 50 reps

general warm up (10 minutes)

Americanas x 50 reps

resistance band pull a parts x 120 reps

rotation push ups x 20 reps

barbarian spit squats x 12/12 reps
specific warm up (5 minutes)

banded kettlebell bench press set up and light practice
strength (20 minutes)

banded kettlebell bench press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)

close grip floor press x 12 reps

barbellĀ  rows x 10 reps

Sanddune plyo push ups x 8 reps

 

general warm up (10 minutes)

“palm up” resistance band pull a parts x 50 reps

diagonal pull a parts x 25/25 reps

diamond push ups x 15 reps

wide grip recline bar rows x 15 reps

specific warm up (5 minutes)

isometric overhand pulls set up and practice

strength (5 rounds)

isometric overhand pulls x max. effort

conditioning/accessory work (3 rounds)

dumbbell pull overs x 10 reps

pause bat wing rows x 10 reps

 

 

general warm up (10 minutes)

partner medicine ball throws x 30 reps

recline rope climbs x 5

chimp walks x 100 feet

strict pull ups x 7 reps

specific warm up (5 minutes)

rescue dummy shouldering practice

strength (20 minutes)

rescue dummy shouldering x 3/3 reps x 3 sets

conditioning/accessory work (3 rounds)

thick bar rows x 8 reps

slow resistance band pull a parts x 10 reps

general warm up (10 minutes)

alternating sandbag shouldering x 20 reps

stone carry x 100 feet

2 hand side swings x 40 reps

mountain climbers x 100 reps

specific warm up (5 minutes)

strict weighted pull ups/weighted dips superset light practice

strength (5 supersets)

1 superset = strict weighted pull ups x 2 reps + weighted dips x 3 reps

conditioning/accessory work (2 rounds)

keg power press x 7 reps

Power Wheel rollouts x 12 reps

Zercher sandbag squats x 15 reps

 

general warm up (10 minutes)

Sanddune power steps x 75 reps

windshield wipers x 20 reps

barbarian split squats x 12/12 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)

resistance band hamstring curls x 25 reps

hollow rocks x 20 reps

strict pull ups x 7 reps