general warm up (10 minutes)
Adex club inside mills x 20/20
Adex club outside mills x 20/20 reps
tuck jumps x 10 reps
sandbag shouldering x 10/10 reps
resistance sumo high pulls x 20 reps
specific warm up (5 minutes)
tire flips and lateral keg loading set up and light practice
strength (4 rounds)
tire flips x 5
lateral keg loading x 10 reps
conditioning/accessory work (2 rounds)
sledge hammer strikes x 30 reps
elevated front plank x max hold time (Note–on your elbows)
Bodyweight tests are run for ten minutes, with very strict form. When target number of reps is achieved with only bodyweight their next test will be done weighted.
general warm up (10 minutes)
rotation push ups x 20 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
Adex mace alternating barbarian lunges x 20 reps
specific warm up (5 minutes)
strict pull ups/chin ups/dips practice and review of ROM standards
tests # 2
strict pull ups/chin ups
test #3
strict dips
note: conditioning will not be done this week
general warm up (10 minutes)
clock push ups x twice around the clock
Adex mace BTN stretch x 60 seconds each side
sandbag BTN walking lunges x 100 feet
tuck jumps x 10 reps
specific warm up (5 minutes)
back squats set up and light reps
strength (20 minutes)
back squats x 8/8/8 reps
conditioning/accessory work (2 rounds)
resistance band hamstring curls x 20 reps
dumbbell step ups x 20 reps
general warm up (10 minutes)
Adex club halos x 15/15 reps
push ups x 30 reps
jumping jacks x 50 reps
medicine ball chest passes x 10 reps
specific warm up (5 minutes)
bench press set up and light reps
strength (20 minutes)
bench press x 7/7/7/7 reps
conditioning/accessory work (2 rounds)
close grip bench x 12 reps
diamond push ups x 12 reps
Zottman curls x 12 reps
general warm up (10 minutes)
rear bear crawls x 100 feet
side shuffles x 200 feet
rotation push ups x 20 reps
tuck jumps x 15 reps
resistance band Sumo high pulls x 15 reps
specific warm up (5 minutes)
Strongman log “G-to-O.H.” ground-to-overhead lift set up and light reps
strength (20 minutes)
Strongman log “G-to-O.H.” x 5/5/5/5/5 reps
conditioning/accessory work (3 rounds)
heavy kettlebell or Plateau Buster swings x 10 reps
sandbag shouldering x 10/10 reps
