general warm up (10 minutes)
resistance pull a parts x 100 reps
chimp walks x 100 feet
push ups x 25 reps
specific warm up (5 minutes)
super set set up and light practice
strength (3 super sets)
one super set = dumbbell curls x 10 reps + weight stack push downs x 10 reps
conditioning/accessory work (2 rounds)
Russian front raises x 10 reps (note: use an Adex steel club for this)
wrist roller x maximum reps
general warm up (10 minutes)
double club side swings x 30 reps
mountain climbers x 50 reps
broad jumps x 100 feet
specific warm up (5 minutes)
sled push/farmers walks set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + farmers walk x 50 feet
conditioning/accessory work (2 rounds)
keg power presses x 10 reps
hollow rocks x 20 reps
general warm up (10 minutes)
double club front swings x 50 reps
kettlebell rack squats x 15 reps
dumbbell hang power snatches x 10/10 reps
specific warm up (5 minutes)
Zercher sandbag cleans set up and light practice
strength (20 minutes)
Zercher sandbag cleans x 10-10-10 reps
conditioning/accessory work (2 rounds)
double dumbbell rows x 19 reps
Neuro-Grip push ups x 10 reps
snatch grip high pulls x 10 reps
general warm up (10 minutes)
mountain climbers x 100 reps
kettlebell figure 8’s x 50 reps
Sanddune jumps x 15 reps
specific warm up (5 minutes)
high/low sled sprint set up and light practice
strength (3 rounds)
high/low sled sprint x 200 feet
conditioning/accessory work (2 rounds)
hanging knee raises x 15 reps
Sanddune push ups x 15 reps
general warm up (10 minutes)
double club swing x 25 reps
2 hand front swing x 25 reps
Slider inchworms x 50 feet
specific warm up (5 minutes)
stone carry set up and light practice
strength (4 rounds)
stone* carry x 100 feet
*substitute keg as needed
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
pause bat wing rows x 10 reps
rotation walking lunges with mace x 50 feet
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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)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test
**Note: no conditioning/accessory work during tests**
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