Posts Tagged ‘keg workouts’

general warm up (10 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

resistance band suitcase deadlifts x 20 reps

resistance band archer pulls x 20/20 reps

specific warm up (5 minutes)

lateral loading** set up and light practice

strength (20 minutes)

lateral loading** x 10/10-8/8-6/6-4/4 reps

**Use a keg, stone, or heavy sand bag as needed

conditioning/accessory work (3 rounds)

Adex club side clean/lateral pull over x 10/10 reps

Zercher sandbag cleans x 10 reps

 

You get to do it on Monday!

You gotta love Mondays at the Cave!

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

elevated push ups x 15 reps

Adex mace 360’s x 40 reps

Adwx mace grave diggers x 15/15 reps

specific warm up (5 minutes)
keg clean & press set up and light practice
strength (20 minutes)
keg clean & press x 4-4-4-4 reps

conditioning/accessory work (2 rounds)

Heavy Adex club front cleans x 8reps

long cycles x 25 reps

general warm up (10 minutes)

double club side swings x 30 reps

mountain climbers x 50 reps

broad jumps x 100 feet

specific warm up (5 minutes)

sled push/farmers walks set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (2 rounds)

keg power presses x 10 reps

hollow rocks x 20 reps

general warm up (10 minutes)

resistance band pull a parts x 75 reps

kettlebell goblet squats x 20 reps

kettlebell suitcase swings x 30 reps

resistance band Sumo high pulls x 15 reps

specific warm up (5 minutes)

lateral keg loadingĀ  set up and light practice

strength (20 minutes)

lateral keg loading x 10/10-10/10-10/10 reps

conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 15 reps

double club front cleans x 15 reps

 

 

general warm up (10 minutes)

resistance band baseball swings x 20/20 reps

resistance band pause face pulls x 20 reps

recline rope climb x 5

specific warm up (5 minutes)

bear hug keg squats set up and light practice

strength (20 minutes)

bear hug keg squats x 12/10/8/6/4 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

Adex club outside mills x 15/15 reps