general warm up (10 minutes)
dumbbell star complex x 1
resistance band pause face pulls x 20 reps
barbarian split squats x 10/10 reps
Burgener drills
specific warm up (5 minutes)
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 3 reps x 5 sets
conditioning/accessory work (1 round)
nightmares x 20 reps
dumbbell shrugs x 20 reps
weighted step ups x 20 reps
general warm up (10 minutes)
double club side swings x 30 reps
dumbbell hang power snatches x 10/10 reps
Power Wheel roll outs x 10 reps
alternating kettlebell swings x 30 reps
specific warm up (5 minutes)
lateral keg loading set up and light practice
strength (20 minutes)
lateral keg loading x 10/10 reps x 3 sets
conditioning/accessory work (2 rounds)
resistance band wood choppers x 10/10 reps
resistance band paddling x 20/20 reps
general warm up (10 minutes)
rotation push ups x 20 reps
jumping jacks x 50 reps
windshield wipers x 20 reps
specific warm up (5 minutes)
Gallows pull up circuit** practice
**mixed implement pull ups, change implements on each set
strength (20 minutes)
Gallows pull up circuit x max. reps in 20 minutes
conditioning/accessory work (2 rounds)
dumbbell pull overs x 10 reps
resistance band archer pulls x 25/25 reps
resistance band pull a parts x 50 reps
About half of the people were already gone when this photo was taken, they had either long drives or early flights home.
General warm up (10 minutes)
Push ups x 25 reps
Barbarian walking lunges x 100 feet
Flutter kicks x 100 reps
1 legged hops x 100 feet
Specific warm up (5 minutes)
Hand over hand sled pulls + G to OH log lifts set up and light practice
Strength (4 rounds)
1 round = Hand over hand sled pulls x 100 feet + G to OH log lifts x 5 reps
Conditioning/accessory work (3 rounds)
Neutral grip bench press x 5 reps
Gama casts x 10 reps
General warm up (10 minutes)
Specific warm up (5 minutes)
Strength (20 minutes)
Conditioning/accessory work (
The Cave 