Archive for the ‘sleds’ Category

Never be afraid to do something that you might fail at

Don’t put limits on what you can and will do

simple training–push and carry heavy stuff

general warm up (10 minutes)

mountain climbers x 100 feet

recline rope climbs x 5

drop, rock, & push x 10 reps (learned this from New Warrior Training)

alternating Adex mace barbarian lunges x 20 reps

Adex club 2 hand mills x 30 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20  minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

lockout sit ups x 10 reps

isometric keg hold x max. hold time

general warm up (10 minutes)

Adex club front clean & pull over x 20 reps

Adex club side cleans x 40 reps

tin mans x 10  feet

rear bear crawls x 100 feet

specific warm up (5 minutes)

High/Low sled push set up and light practice

strength (20 minutes)

High/Low sled push x 200 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

kettlebell V press x 15 reps

sandbag good mornings x 15 reps

heavy swings x 15 reps (minimum of 70 lb for gals and 100 lb for guys)

Note-scale as needed for safety

 

general warm up (10 minutes)

Adex club side cleans x 30 reps

Adex club front clean/squat/pull over x 20 reps

resistance band archer pulls x 30/30 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted push ups x 10 reps

dumbbell pull overs x 10 reps

kettlebell goblet squats x 10 reps

**

general warm up (10 minutes)

rear walking lunges x 100 feet

resistance band pull a parts x 100 reps

rotation push ups x 20 reps

Adex club pull overs x 30 reps

tuck jumps x 15 reps

specific warm up (5 minutes)

hand over hand sled pulls set up and light practice

strength (20 minutes)

hand over hand sled pulls x 100 feet x 1/1/1/1

conditioning/accessory work (1 round)

1 arm Grinder Kord recline rows** x 5/5 reps

**CrossCore-style

recline bar rows x 15 reps