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
barbell 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
general warm up (10 minutes)
Sanddune power steps x 50 reps
weight plate orbits x 20 reps
resistance band push ups x 15 reps
double dumbbell cleans x 10 reps
specific warm up (5 minutes)
close grip grappler rows set up and light practice
strength (20 minutes)
close grip grappler rows x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
Grinder Kord chain push ups x 8 reps
1 hand dumbbell rows x 12/12 reps
general warm up (10 minutes)
resistance band baseball swings x 25/25 reps
Grinder Kord reverse flys x 15 reps
buddy medicine ball throws x 30 reps
overhead tire carry x 100 feet
specific warm up (5 minutes)
push press set up and light practice
strength (20 minutes)
push press x 4 reps x 6 sets
conditioning/accessory work (3 rounds)
dumbbell hang power snatch x 4/4 reps
weight plate rows x 8 reps
