general warm up (10 minutes)
Americanas x 50 reps
clock push ups x twice around the clock
resistance band pause face pulls x 20 reps
recline rope climb x 5
specific warm up (5 minutes)
strict weighted pull ups set up and light practice
strength (20 minutes)
strict weighted pull ups x 3-3-3-3-3-3-3 reps
conditioning/accessory work (2 rounds)
dips x 10 reps
resistance archer pulls x 20/20 reps
general warm up (10 minutes)
double club front swings x 30 reps
double club side clean & lateral pull over x 20 reps
resistance band seated paus rows x 10 reps
specific warm up (5 minutes)
stone carry set up and practice
strength (20 minutes)
stone carry x 100 feet x 1-1-1-1
conditioning/accessory work (2 rounds)
resistance band curls x 15 reps
medicine ball isometric crush hold x max. time
grippers x 20 reps
general warm up (10 minutes)
resistance band pull a parts x 50 reps
push ups x 25 reps
dumbbell high pulls x 10/10 reps
Burgener drills
specific warm up (5 minutes)
snatch set up and light practice
strength (20 minutes)
snatch x 3-3-3-3-3 reps
conditioning/accessory work (3 rounds)
pressing snatch balance x 5 reps
snatch grip recline rows x 10 reps
General warm up (10 minutes)
Resistance band vertical pull a parts x 50 reps
“Palms up” resistance band pull a parts x 50 reps
Elevated push ups x 20 reps
Barbarian walking lunges x 100 feet
Specific warm up (5 minutes)
Ahrens press set up and light practice
Strength (20 minutes)
Ahrens press x 5-5-5-5-5 reps
Conditioning/accessory work (2 rounds)
Russian front raises x 10 reps
Diamond push ups x 15 reps
Kettlebell V press x 10 reps
general warm up (10 minutes)
mountain climbers x 100 reps
side shuffles x 200 feet
barbarian lateral lunges x 20 reps
specific warm up (5 minutes)
lateral sled pulls set up and light practice
strength (20 minutes)
lateral sled pulls x 100 feet x 1-1-1-1
conditioning/accessory work (1 round)
Zercher sandbag squats x 15 reps
weighted side bends x 30 reps
hollow rocks x 20 reps
No Open Gym today due to workmen at the house.
We will have the evening classes
general warm up (10 minutes)
Battling Ropes x 100 double waves
side shuffles x 200 feet
mountain climbers x 50 reps
specific warm up (5 minutes)
high/low sled sprints set up and light practice
strength (20 minutes)
high/low sled sprints x 100 feet x 1-1-1-1
conditioning/accessory work (2 rounds)
kettlebell V presses x 15 reps
pause supermans x 15 reps
general warm up (10 minutes)
Americanas x 50 reps
resistance archer pulls x 25/25 reps
Russian plank walk ups x 15 reps
specific warm up (5 minutes)
dead stop bench press set up and light practice
strength (20 minutes)
dead stop bench press x 4-4-4-4-4-4 reps
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
Meadows rows x 5/5 reps
Neuro Grip push ups x 10 reps
general warm up (10 minutes)
Grinder Kord recline rows x 20 reps
Grinder Kord push ups x 20 reps
Adex club long cycles x 30 reps
specific warm up (5 minutes)
dumbbell rows set up and light practice
strength (20 minutes)
strict heavy dumbbell rows x 3/3-3/3-3/3-3/3-3/3 reps
conditioning/accessory work (3 rounds)
double chain curls x 10 reps
weight stack push downs x 10 reps
The Cave 