Archive for the ‘small group workouts’ Category

general warm up (10 minutes)

Americanas x 50 reps

rear bear crawls x 100 feet

barbarian pull overs x 25 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

dumbbell pull overs set up and light practice

strength (20 minutes)

dumbbell pull overs x 8-8-8-8 reps

conditioning/accessory work (2 rounds)

heavy club  2 hand front cleans x 8 reps

Grinder Kord Atomic push ups x 8 reps

 

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

dumbbell star complex x 1

chimp walks x 100 feet

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

1 round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (1 round)

wood choppers x 15/15 reps

weighted side bends x 30 reps

recline rope climbs x 5

 

 

general warm up (10 minutes)

vertical resistance band pull a parts x 50 reps

resistance band archer pulls x 25/25 reps

double dumbbell cleans x 10 reps

elevated push ups x 15 reps

specific warm up (5 minutes)

Strongman log G-to-OH lift set up and light practice

strength (20 minutes)

Strongman log G-to-OH lift x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

heavy 2 hand front cleans  x 10 reps

bull whips x 10/10 reps

 

 

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

barbarian pull overs x 25 reps

windshield wipers x 20 reps

Power Wheel roll outs x 15 reps

specific warm up (5 minutes)

neutral grip bench press set up and light practice

strength (20 minutes)

neutral grip bench press x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

seated resistance band pause rows x 15 reps

Sanddune push ups x 15 reps

general warm up (10 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

side shuffles x 200 feet

specific warm up (5 minutes)

resistance band suitcase deadlifts x 20 reps

trap bar deadlifts  set  up and light practice

strength (20 minutes)

trap bar deadlifts x 8-8-8-8 reps

conditioning/accessory work (2 rounds)

strict pull ups x 8

1 arm farmers walks x 100 feet

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

barbarian pull overs x 20 reps

chimp walks x 100 feet

specific warm up (5 minutes)

dumbbell bench press set up and light practice

strength (20 minutes)

dumbbell bench press x 8-8-8-8 reps

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

Power Wheel Atomic push ups x 10 reps

general warm up (10 minutes)

Zercher sandbag cleans  x 10 reps

rear bear crawls x 100 feet

1 legged hops x 100 feet

specific warm up (5 minutes)

kettlebell rack squats set up and light practice

strength (20 minutes)

kettlebell rack squats x 15-12-9 reps

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

dumbbell rows x 5/5 reps