general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
Battling Ropes roll overs x 30 reps
barbarian split squats x 10/10 reps
dumbbell hang power snatch x 7/7 reps
specific warm up (5 minutes)
Strongman complex set up and light practice
strength (4 rounds)
1 round=ground to overhead log lift x 3 reps + stone carry x 100 feet
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
1 arm farmers walk x 100 feet
general warm up (10 minutes)
Americanas x 50 reps
clock push ups x twice around the clock
barbarian walking lunges** x 100 feet
**Adex steel mace
specific warm up (5 minutes)
strict pull up/dip superset practice
strength (8 supersets)
one superset = strict pull ups x 3 reps + dips x 3 reps
conditioning/accessory work (2 rounds)
Neuro Grip push ups x 10 reps
heavy 2 hand front cleans** x 7 reps
**Adex steel club
general warm up (10 minutes)
resistance band archer pulls x 25/25 reps
kettlebell swings x 30 rep
Power Wheel roll outs x 10 reps
dumbbell deadlifts x 15 reps
specific warm up (5 minutes)
deadlift set up and light practice
strength (20 minutes)
deadlifts x 3 reps x 7 sets
conditioning/accessory work (2 rounds)
nightmares x 10 reps
hollow rocks x 15 reps
weighted step ups x 20 reps
general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
resistance band inverted pull a parts x 50 reps
partner medicine ball throws x 40 reps
Sanddune plyo push ups x 10 reps
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 (2 rounds)
sledge hammer strikes x 20 reps
strict pull ups x 10 reps
general warm up (10 minutes)
resistance band archer pulls x 25/25 reps
alternating kettlebell swings x 30 rep
Adex club wood choppers x 15/15 reps
barbarian squats x 20 reps
specific warm up (5 minutes)
triple tire flip & rear drag set up and light practice
strength (3 rounds)
triple tire flip & rear drag (back to starting point) x 3
conditioning/accessory work (1 round)
keg power press x 10 reps
keg squats x 10 reps
Power Wheel rollouts x 10 reps
general warm up (10 minutes)
double club drumming x 30 reps
2 hand standing figure 8’s x 20 reps
1 arm front plank x 45 seconds x 1/1
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
1 arm bench press set up and light practice
strength (20 minutes)
1 arm bench press x 4/4-4/4-4/4-4/4-4/4 reps
conditioning/accessory work (2 rounds)
Grinder Kord chest press** x 5 reps
Grinder Kord recline rows** x 5 reps
**CrossCore style
general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
double kettlebell cleans x 15 reps
resistance band Sumo high pulls x 15 reps
leg lifts x 20 reps
specific warm up (5 minutes)
stone loading set up and practice
strength (20 minutes)
stone** loading x 3-3-3-3-3 reps
**Note: substitute a keg as needed
conditioning/accessory work (2 rounds)
kettlebell goblet squats x 15 reps
dumbbell rows x 10/10 reps
