Posts Tagged ‘holiday workouts’

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

general warm up (10 minutes)

rotation push ups x 20 reps

windshield wipers x 20 reps

rear bear crawls x 100 feet

flutter kicks x 100 reps

specific warm up (5 minutes)

Grinder Kord complex practice

strength (4 rounds)

Grinder Kord complex >>>

1 round = 10 reps each of flys/reverse flys/curls/tricep extension

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

L sit x max. hold time x 1/1/1