Posts Tagged ‘#core’

general warm up (15 minutes)

walking kettlebell swings x 100 feet

kettlebell goblet squats x 15 reps

Bulgarian bag wood choppers x 15/15 reps

mountain climbers x 100 reps

specific warm up (5 minutes)

high/low sled sprints set up and light practice

strength (5 rounds)

high/low sled sprints x 100 feet

conditioning/accessory work (2 rounds)

dumbbell pull overs x 12 reps

hamstring curls x 20/20 reps

Note: If you miss this on Thursday, you get to do it on Friday

general warm up (15 minutes)

medicine ball chest passes x 15 reps

rotation push ups x 20 reps

barbarian split squats x 12/12 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

concrete slab carry/Sanddune push ups set up and practice
strength (4 rounds)

one round = concrete slab carry x 100 feet + Sanddune push ups x 15 reps
conditioning/accessory work (2 rounds)

dumbbell side raises x 10 reps

Grinder Kord flys x 15 reps

lateral sledge hammer strikes X 10/10 reps

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general warm up (10 minutes)

Americanas x 50 reps

resistance band archer pulls x 30/30 reps

rotation push ups x 20 reps

hollow rocks x 15 reps

specific warm up (5 minutes)

Power Wheel hand walks set up and short practice

strength (20 minutes)

Power Wheel hand walks x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

Russian kettlebell helicopters x 20 reps

Russian kettlebell flys x 5/5 reps

 

 

 

Oh, so you do crunches, that’s cute!
Here’s how we get a Cave Strong core!