Archive for the ‘sleds’ Category

general warm up (15 minutes)

figure 8’s to hold x 25 reps

2 hand front swing x 40 reps

Bulgarian bag x 15/15 reps

jumping jacks x 30 reps

specific warm up (5 minutes)

sled pulls/sandbag shouldering  set up and light practice

strength (4 rounds)

one round=sled pull x 100 feet + sandbag shouldering x 10/10 reps

conditioning.accessory work (2 rounds)

sit ups x 25 reps

push ups x 25 reps

general warm up (15 minutes)

overhead weight plate carry x 100 feet

double club walking horse stance x 50 feet

sit ups x 25 reps

chimp walks x 100 feet

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (4 rounds)

rear sled pulls x 100 feet

conditioning/accessory work (1 round)

resistance band hamstring curls x 30 reps

weighted side bends x 20 reps

dumbbell pull overs x 10 reps

weighted strict pull ups x 5 reps

 

 

general warm up (15 minutes)

resistance band vertical pull a parts x 50 reps

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

Power Wheel hand walks x 100 feet

Pendlay rows x 10 reps
specific warm up (5 minutes)

forward sled pull/stone carry set up and light practice
strength (5 rounds)

one round = heavy forward sled pull x 50 feet + stone carry x 50 feet
conditioning/accessory work (2 rounds)

resistance band hamstring curls x 25 reps

Zercher sandbag rear lunges x 20 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)

mountain climbers x 50 reps

fence jumpers x 30 reps

side straddles x 200 feet

Sanddune jumps x 12 reps
specific warm up ( 5 minutes)

sled push set up and light practice
strength (5 rounds)

heavy sled push x 50 feet
conditioning/accessory work (2 rounds)

keg power press x 5 reps

kettlebell goblet squats x 10  reps

Russian sit up x 1 reps (note: 45 seconds each way)

general warm up (10 minutes)

alternating kettlebell swings x 30 reps

Sanddune power steps x 100 reps

chimp walks x 100 feet
side shuffles x 200 feet
specific warm up (5 minutes)

lateral sled pulls set up and light practice
strength (4 rounds)

lateral sled pulls x 100 feet
conditioning/accessory work (3 rounds)

weighted side bends x 20 reps

dead stop lateral step ups x 10/10 reps