Archive for the ‘veteran-owned’ Category

general warm up (10 minutes)

AirDyne bike x 10 calories

Sanddune push ups x 15 reps

Sanddune jumps x 10 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

tire flip/log G-to-O.H. lift set up and light practice

strength (4 rounds)

one round = tire flip x 3 reps + log G-to-O.H. lift x 3 reps

conditioning/accessory work (3 rounds)

heavy tappers x 5/5 reps

recline rope climbs x 3

general warm up (10 minutes)

AirDyne bike 15 calories

cross body mace swings x 10/10 reps

resistance band diagonal pull a parts x 25/25 reps

resistance band “palms up” pull a parts x 25 reps

specific warm up (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

close grip grappler rows x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Meadows rows x 8/8 reps

Woodall curls x 12/12 reps

Sanddune jumps x 15 reps

general warm up (10 minutes)

Sanddune power steps x 50 reps

side straddles x 200 feet

dumbbell clean & push press x 10/10 reps

Power Wheel roll outs x 12 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 4 rounds

conditioning/accessory work (2 rounds)

diamond push ups x 15 reps

kettlebell V presses x 12 reps

dumbbell pull overs x 10 reps

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

resistance archer pulls x 25/25 reps

Adex club star complex x 1

chimp walks x 100 feet

specific warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

dead stop bench press x 4 reps x 6 sets

conditioning/accessory work (1 round)

Pendlay rows x 8 reps

pause bat wing rows x 10 reps

hanging knee raises x 12 reps

grippers x max. reps

general warm up (10 minutes)

clock push ups x twice around the clock

recline rope climbs x 4

45 to 90 degree leg lifts x 20 reps (Note: I learned these from Eric Guttman, he called them needle lifts)

buddy medicine ball throws x 30 reps

specific warm up (5 minutes)

Strongman complex set up and light practice

strength (3 rounds)

Strongman complex–one round = bear hug keg squats x 10 reps + log “ground to overhead” lift x 5 reps + farmers walk x 100 feet

conditioning/accessory work(2 rounds)

pinch grip isometric plate hold x maximum time

wrist roller x 10

hollow rocks x 15 reps

General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
**Note: no conditioning/accessory work during tests**

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General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**

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