Posts Tagged ‘fitness’

general warm up (10 minutes)

mountain climbers x 100 reps

hollow rocks x 15 reps

double chain strict press x 12 reps

Power Wheel rollouts x 10 reps

specific warm up (5 minutes)
bear hug keg squats set up and light practice

strength (20 minutes)

bear hug keg squats x 4 reps x 6 sets

conditioning/accessory work (1 round)

Bulgarian split squats x 10/10 reps

dead stop step ups x 10/10 reps

isometric medicine ball crush x max. time

wrist roller x 10 reps

general warm up (10 minutes)

resistance band baseball swings x 25/25 reps

Grinder Kord flys x 15 reps

Sanddune jumps x 10 reps

dumbbell deadlifts x 15 reps

specific warm up (I5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 8/8 reps x 4 sets

conditioning/accessory work (1 round)

Meadows rows x 10/10 reps

grappler twists x 20 reps

weighted sit ups x 10 reps

 

general warm up (10 minutes)

Sanddune power steps x 75 reps

windshield wipers x 20 reps

barbarian split squats x 12/12 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)

resistance band hamstring curls x 25 reps

hollow rocks x 20 reps

strict pull ups x 7 reps

general warm up (10 minutes)

Sanddune power steps x 50 reps

weight plate orbits x 20 reps

resistance band push ups x 15 reps

double dumbbell cleans x 10 reps

specific warm up (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

close grip grappler rows x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 8 reps

1 hand dumbbell rows x 12/12 reps

 

general warm up (10 minutes)

rear bear crawls x 100 feet

tin mans x 100 feet

traveling broad jumps x 100 feet

specific warm up (5 minutes)

keg squats set up and light practice

strength (20 minutes)

keg squats x 7 reps x 4 sets

conditioning/accessory work (2 rounds)

Grinder Kord flys x 15 reps

pause supermans x 15 reps

general warm  up (10 minutes)

resistance band archer pulls x 20/20 reps

resistance band paddling x 20/20 reps

sandbag shouldering x 20 reps

Zercher  sandbag cleans x 10 reps

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20-16-12-8-4 reps

conditioning/accessory work(2 rounds)

lateral keg loading x 10/10 reps

recline bar rows x 10 reps

 

 

general warm up (10 minutes)

long cycles x 25 reps

resistance band pull a parts x 20/20 reps

barbarian split squats x 10/10 reps

Sanddune squats x 15 reps

specific warm up (5 minutes)

front squats  set up and light practice

strength (20 minutes)

front squats x  8 reps x 4 sets

conditioning/accessory work (2 rounds)

resistance band good  mornings x 15 reps

dead stop side step ups x 10/10 reps