general warmup (15 minutes)
pushups x 25 reps
sandbag shouldering x 20 reps
tin mans x 100 feet
dumbbell pullovers x 12 reps
specific warmup (5 minutes)
Zercher axle bar squats set up and light practice
strength (20 minutes)
Zercher axle bar squats x 8 reps x 4 sets
conditioning/accessory work (3 rounds)
dumbbell curls x 12 reps
weight stack push downs x 12 reps
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general warmup (15 minutes)
resistance band baseball swings x 20/20 reps
resistance band pause face pulls x 15 reps
Russian plank walkups x 15 reps
Sanddune power steps x 100 reps
specific warmup (5 minutes)
push press set up and light practice
strength (20 minutes)
push press x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
Grinder Kord recline rows x 15 reps
supine helicopters x 20/20 reps
general warmup (15 minutes)
flutter kicks x 150 reps
kettlebell figure 8’s to hold x 40 reps
side straddles x 200 feet
chimp walks x 100 feet
specific warmup (5 minutes)
set up and light practice
strength (4 rounds)
heavy hand-over-hand sled pulls x 100 feet
conditioning/accessory work (2 rounds)
floor presses x 12 reps
sandbag getups x 4/4 reps
general warmup (15 minutes)
long cycles x 50 reps
medicine ball throw & sprint x 10
tire flips x 5 reps
barbarian lateral lunges x 20 reps
specific warmup (5 minutes)
circuit set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + frame carry x 50 feet + weighted pullups x 3 reps
conditioning/accessory work (1 round)
Sanddune squats x 20 reps
situps x 30 reps
pushups x 40 reps
mountain climbers x 50 reps
general warmup (15 minutes)
barbarian knee walkups x 15 reps
battering rams x 15/15 reps
clock pushups x once around the clock
dumbbell push press x 10/10 reps
specific warmup (5 minutes)
stone carry & log lift set up and light practice
strength (4 rounds)
one round=stone carry x 100 feet + log overhead lift x 5 reps
conditioning/accessory work (1 round)
bandido squat jumps x 10 reps
weighted situps x 10 reps
Bulgarian bag 360’s x 10/10 reps
sledge hammer strikes x 10/10 reps
resistance band pull a parts x 50 reps
We have many things to be thankful for this year inspite of all the craziness that has gone on.
We can’t fix the whole world, but we can take good care of those we love.
Thanksgiving has a deeper meaning for us since my wife just came successfully through a bout with Covid, thank the Lord!
We wish all of you a very memorable and wonderful Thanksgiving!
general warmup (15 minutes)
rear bear crawls x 100 feet
Power Wheel rollouts x 12 reps
long cycles x 35 reps
Sanddune jumps x 10 reps
specific warmup (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 7 reps x 4 sets
conditioning/accessory work (2 rounds)
dumbbell pullovers x10 reps
Grinder Kord flys x 10 reps
strict pullups x 10 reps
The Cave 