general warm up (10 minutes)
vertical pull a parts x 50 reps
Power Wheel rollouts x 10 reps
kettlebell V press x 10 reps
resistance band tricep push downs x 20 reps
specific warm up (5 minutes)
strict chain press set up and light practice
strength (20 minutes)
strict chain press x 7 reps x 5 sets
conditioning/accessory work (2 rounds)
Neuro Grip push ups x 10 reps
strict pull ups x 5 reps
general warm up (10 minutes)
alternating leg lifts x 30 reps
sandbag Zercher cleans x 10 reps
barbarian walking lunges x 100 feet
side straddles x 200 feet
specific warm up (5 minutes)
sled push set up and light practice
strength (3 rounds)
sled push x 150 feet
conditioning/accessory work (2 rounds)
weighted push ups x 8 reps
recline bar rows x 12 reps
sandbag good mornings x 16 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)
resistance band pull a parts x 100 reps
seated resistance pause band rows x 15 reps
1 legged hops x 100 feet bear crawls x 100 feet
specific warm up (5 minutes)
Strongman medley–one round = log carry x 50 feet + famers walk x 50 feet + sled push x 50 feet
strength (20 minutes)
Strongman medley x 4 rounds
conditioning/accessory work (2 rounds)
close grip floor press x 8 reps
double dumbbell curls x 10 reps
Sanddune plyo push ups x 12 reps
general warm up (10 minutes)
resistance band archer pulls x 25/25 reps
resistance band pull a parts x 75 reps
Bulgarian bag 360’s x 12/12 reps
resistance band suitcase deadlifts x 15 reps
specific warm up (5 minutes)
sled push/farmers walk set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + farmers walk x 50 feet
conditioning/accessory work (1 round)
45 to 90 degree leg lifts x s x 20 reps
grippers x 20/20 reps
wrist roller x 10 reps
general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
chimp walks x 100 feet
sledge hammer strikes x 30 reps
specific warm up (5 minutes)
dumbbell rows set up and light practice
strength (20 minutes)
heavy dumbbell rows x 3/3 reps x 8 sets
conditioning/accessory work (2 rounds)
diamond push ups x 15 reps
dumbbell pull overs x 10 reps
