Archive for the ‘Underground Strength’ Category

general warm up (15 minutes)

Bulgarian bag 360’s x 15/15 reps

dumbbell star complex x 1

resistance band archer pulls x 20/20 reps

bear crawls x 100 feet

specific warm up (5 minutes)

grappler twists/push press set up and light practice

strength (20 minutes)

one round = grappler twists x 20 reps + grappler push press x 10 reps

conditioning/accessory work (1 round)

kettlebell figure 8’s to hold x 25 reps

resistance band baseball swings x 25/25 reps

sandbag shouldering x 12/12 reps

weighted sit ups x 12 reps

 

general warm up (15 minutes)

rotation push ups x 20 reps

dumbbell deadlifts x 15 reps

windshield wiper squats x 20 reps

Sanddune power steps x 50 reps

specific warm up (5 minutes)

hand-over-hand sled pulls set up and light practice

strength (4 rounds)

hand-over-hand sled pulls x 100 feet

conditioning/accessory work (2 rounds)

dumbbell bench press x 10 reps

hollow rocks x 15 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)

dumbbell star complex x 1

recline rope climbs x 5

kettlebell figure 8’s to hold x 25 reps

traveling broad jumps x 100 feet
specific warm up (5 minutes)

Cave Strong medley set up and light practice
strength (4 rounds)

one round = sled push x 50 feet + frame carry x 50 feet + axle cleans x 5 reps + weighted sit ups x 5 reps
conditioning/accessory work (2 rounds)

long cycles x 30 reps

360’s x 30 reps

 

 

general warm up (15 minutes)

chimp walks x 100 feet

45 to 90 degree leg lifts x 20 reps

jump rope x 100 reps

steel grip balls strict pull ups  x 5 reps

specific warm up (5 minutes)

Axle  cleans set up and light practice

strength (20 minutes)

Axle cleans x 3 reps x 6 sets

conditioning/accessory work (2 rounds)

pinch grip “around the clock” plate holds x 2/2 reps

concrete slab carry x 100 feet

Lat. pull downs x 8 reps

Wheel barrow pushes, log lifts, & weighted sit ups

general warm up (15 minutes)

resistance band pull a parts x 30/30 reps

seated pause  resistance band rows x 15 reps

Bulgarian bag 360’s x 15/15 reps

sandbag Zercher cleans x 15 reps

specific warm up (5 minutes)

farmers walk set up and light practice

strength (4 rounds)

one round = farmers walk x 150 feet

conditioning/accessory work (2 rounds)

heavy dumbbell rows x 5/5 reps

weighted push ups x 10 reps

weighted sit ups x 10 reps

recline rope climb x 5