general warm up (15 minutes)
jumping jacks x 30 reps
1 legged hops x 100 feet
recline rope clinbs x 5 reps
resistance band suitcase deadlifts x 20 reps
Burgener drills
specific warm up (5 minute)
squat clean set up and light practice
strength (20 minutes)
squat cleans x 3 reps x 7 sets
conditioning/accessory work (1 rounds)
seated resistance band pause rows x 15 reps
Zercher sandbag cleans x 15 reps
general warm up (15 minutes)
resistance band pull a parts x 150 reps
mountain climbers x 100 reps
windshield wiper squats x 20 reps
dumbbell hang power snatches x 10/10 reps
specific warm up (5 minutes)
dumbbell rows/Axle power cleans set up and light practice
strength (3 rounds)
one round = heavy dumbbell rows x 5/5 reps + Axle power cleans x 5 reps + tire flips x 5 reps
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
strict pull ups x 5 reps
barbell good mornings x 15 reps
general warm up (15 minutes)
kettlebell figure 8’s to hold x 30 reps
Sanddune split squats x 12/12 reps
Bulgarian bag snatches x 10 reps
mountain climbers x 80 reps
specific warm up (5 minutes)
superset set up and practice
strength (4 rounds)
one superset = Grinder Kord flys x 12 + Grinder Kord reverse flys x 12 reps
conditioning/accessory work (2 rounds)
alternating kettlebell rows x 20 reps
barbarian pull overs x 30 reps
general warm up (10 minutes)
hollow rocks x 20 reps
mad monkey jumps x 50 feet
chimp walks x 50 feet
1 legged hops x 100 fet
specific warm up (5 minutes)
bench press/farmers walks set up and light practice
strength (4 rounds)
one round = bench press x 7 reps + farmers walk x 150 feet
conditioning/accessory work (1 round)
dumbbell push press x 10/10 reps
sandbag good mornings x 15 reps
weighted sit ups x 10 reps
general warm up (10 minutes)
Battling Ropes x 100 double waves
Sanddune split squats x 12/12 reps
jumping jacks x 60 reps
side shuffles x 200 feet
specific warm up (5 minutes)
strict pull ups / dumbbell curls set up and light practice
strength (4 rounds)
one superset = strict pull ups x 4 reps + dumbbell curls x 8 reps
conditioning/accessory work (1 round)
alternating sandbag shouldering x 30 reps
Zercher sandbag carry x 150 feet
wrist roller x 10 reps
{note: For those out of town on Friday, you get to do this on Monday}
general warm up (10 minutes)
weight plate orbits x 20 reps
mountain climbers x 100 reps
barbarian squats x 20 reps
resistance band pull a parts x 100 reps
specific warm up (5 minutes)
set up and light practice
strength (4 rounds)
1 round=farmers walk x 100 feet + Strongman log overhead lift x 5 reps + weighted sit ups x 5 reps
conditioning/accessory work (2 rounds)
pause supermans x 10 reps
windshield wipers x 20 reps
2 hand side swings x 30 reps
general warm up (10 minutes)
“palm up” resistance band pull a parts x 50 reps
diagonal pull a parts x 25/25 reps
diamond push ups x 15 reps
wide grip recline bar rows x 15 reps
specific warm up (5 minutes)
isometric overhand pulls set up and practice
strength (5 rounds)
isometric overhand pulls x max. effort
conditioning/accessory work (3 rounds)
dumbbell pull overs x 10 reps
pause bat wing rows x 10 reps
