general warm up (10 minutes)
clock push ups x twice around the clock
mountain climbers x 100 reps
hollow rocks x 15 reps
Adex club barbarian pull overs x 25 reps
specific warm up (5 minutes)
weighted pull ups/dips set up and light practice
strength (4 super sets)
one super set = weighted pull ups x 5 reps + weighted dips x 7 reps
conditioning/accessory work (3 super sets)
one super set = recline bar rows x 10 reps + bench dips x 15 reps
general warm up (10 minutes)
bear crawls x 100 feet
windshield wipers x 20 reps
tin mans x 100 feet
dislocates x 10 reps
sandbag BTN squats x 15 reps
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 7/7/7/7 reps
conditioning/accessory work (2 rounds)
weighted side bends x 20 reps
sandbag BTN good mornings x 15 reps
weighted sit ups x 10 reps
general warm up (10 minutes)
double Adex club front swings x 50 reps
weight plate orbits x 20 reps
resistance band archer pulls x30/30 reps
kettlebell figure 8’s x 40 reps
push ups x 30 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 7/7/7/7 reps
conditioning/accessory work (2 rounds)
double dumbbell rows x 15 reps
Sanddune push ups x 15 reps
general warm up (10 minutes)
sandbag shouldering x 10/10 reps
Zercher sandbag cleans x 10 reps
sledge hammer strikes x 30 reps
recline rope climb x 5
specific warm up (5 minutes)
keg carry set up and light practice
strength (20 minutes)
keg carry x 100 feet x 1/1/1/1
conditioning/accessory work (3 rounds)
Adex club 2 hand wood choppers x 10/10 reps
Woodall curls x 10/10 reps
medicine ball isometric squeeze x max effort
general warm up (10 minutes)
Sanddune power walks x 100 steps
Sanddune push ups x 15 reps
tuck jumps x 15 reps
plyo push ups x 15 reps
specific warm up (5 minutes)
Strongman log lifts aka “ground-to-overhead” set up and light practice
strength (20 minutes)
Strongman log lifts aka “ground-to-overhead” x 3/3/3/3/3 reps
conditioning/accessory work (2 rounds )
Adex club barbarian pull overs x 20 reps
Adex mace 360’s x 30 reps
general warm up (10 minutes)
Americanas x 50 reps
resistance band diagonal pull a parts x 25/25 reps
rotation push ups x 20 reps
recline bar rows x 15 reps
specific warm up (5 minutes)
dumbbell rows set up and light practice
strength (20 minutes)
heavy dumbbell rows x 5/5-5/5-5/5-5/5-5/5 reps
conditioning/accessory work (3 rounds )
weighted push ups x 10 reps
weighted dips x 5 reps
general warm up (10 minutes)
push ups x 25 reps
Grinder Kord flys x 15 reps
Grinder Kord reverse flys x 15 reps
dislocates x 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 )
dip snatch x 5 reps
snatch balance x 5 reps
Ahrens press x 10 reps
general warm up (10 minutes)
bear crawls x 100 feet
kettlebell high pulls x 10/10 reps
recline rope climbs x 4
Adex mace grave diggers x 15/15 reps
specific warm up (5 minutes)
hand over hand sled pulls & farmers walks set up and light practice
strength (4 rounds)
1 round = hand over hand sled pulls x 50 feet + farmers walks x 50 feet
conditioning/accessory work (4 rounds)
heavy Adex club 2 hand side strikes x 5/5 reps
heavy Adex club 2 hand front cleans x 5 reps
The Cave 