Posts Tagged ‘building muscle endurance’

NOTE: This will also be done this coming Monday for those who miss it  on Friday

general warm up (10 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

rotation push ups x 20 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

Strongman complex set up and light practice

strength (4 rounds)

one round of Strongman complex = sled push x 50 feet + farmers walk x 50 feet + weighted  dips x 5 reps

conditioning/accessory work (2 rounds)

seated pause resistance band rows x 15 reps

Piranha press x 10 reps

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

windshield wipers x 20 reps

side shuffles x 200 feet

specific warm up (5 minutes)

concrete slab carry set up and light reps

strength (20 minutes)

concrete slab carry x 100 feet x 4 rounds

conditioning/accessory work (2 rounds)

bandido squats x 20 reps

Grinder Kord reverse flys x 15 reps

dumbbell pull overs x 10 reps

weighted push ups x 5 reps

general warm up (10 minutes)

rotation push ups x 20 reps

resistance band pause face pulls x 25 reps

medicine ball chest passes x 10 reps

sledge hammer strikes x 10/10 reps

specific warm up (5 minutes)

bench press/strict pull ups superset light practice

strength (5 supersets)

one superset = bench press x 3 reps + strict pull ups

conditioning/accessory work (2 rounds)

diamond push ups x 10 reps

dumbbell pull overs x 10 reps

grave diggers x 10/10 reps

general warm up (10 minutes)

sandbag shouldering x 10/10 reps

mountain climbers x 100 reps

side shuffles x 200 feet

Sanddune jumps x 10 reps

specific warm up (5 minutes)

heel strike sled pulls set up and light practice

strength (5 rounds)

heel strike sled pulls x 100 feet

conditioning/accessory work (2 rounds)

Bulgarian split squats x 10/10 reps

weighted sit ups x 10 reps

 

 

 

2019-03-04 07.56.37general warm up (10 minutes)

mountain climbers x 100 reps

rotation push ups x 30 reps

barbarian lateral lunges x 20 reps

kettlebell figure 8’s to hold x 40 reps

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (20 minutes)

rear sled pulls x 200 feet x 1-1-1

conditioning/accessory work (2 rounds)

hanging knee raises x 15 reps

weighted step ups x 20 reps

weighted calf raises x 20 reps

 

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

Battling Ropes roll overs x 30 reps

barbarian split squats x 10/10 reps

dumbbell hang power snatch x 7/7 reps

specific warm up (5 minutes)

Strongman complex set up and light practice

strength (4 rounds)

1 round=ground to overhead log lift x 3 reps + stone carry x 100 feet

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

1 arm farmers walk x 100 feet

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

cross body swings x 15/15 reps

tin mans x 100 feet

side shuffles x 200 feet

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 (2 rounds)

barbarian lateral lunges x 10/10 reps

Sanddune squats x 15 reps