Posts Tagged ‘near Siesta Key’

 

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general warm up (15 minutes)

clock push ups x once around the clock

resistance band pause face pulls x 15 reps

kettlebell figure 8’s to hold x 30 reps

chimp walks x 100 feet

specific warm up (5 minutes)

sled push set up and light practice

strength (no time limit)

sled push x 50 feet x max. weight

conditioning/accessory work (2 rounds)

dumbbell rows x 8/8 reps

double dumbbell curls x 12 reps

weighted sit ups x 10 reps

 

general warm up (15 minutes)

rear bear crawls x 50 feet

inch worms x 50 feet

uppercut front lunges x 10/10 reps

strict pull ups x 5 reps

specific warm up (5 minutes)

sled push/sledge hammer strikes set up and light practice

strength (4 rounds)

one round=heavy sled push x 50 feet + sledge hammer strikes x 20 reps

conditioning/accessory work (1 round)

hollow rocks x 20 reps

isometric bear hug keg hold x 90 seconds

side planks x 90 seconds each side

general warm up (15 minutes)

chimp walks x 100 feet

sledge hammer strikes x 15/15 reps

alternating sandbag shouldering x 20 reps

clock push ups x one around the clock

specific warm up (5 minutes)

Strongman combo set up and light  practice

strength (4 rounds)

one round = log “G to O.H.” x 5 reps + Axle deadlift x 5 reps

conditioning/accessory work (2 rounds)

tire flips x 5 reps

heavy tappers x 7/7 reps

weighted sit ups x 10 reps

 

 

general warm up (10 minutes)

Americanas x 50 reps

resistance band pull a parts x 120 reps

rotation push ups x 20 reps

barbarian spit squats x 12/12 reps
specific warm up (5 minutes)

banded kettlebell bench press set up and light practice
strength (20 minutes)

banded kettlebell bench press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)

close grip floor press x 12 reps

barbell  rows x 10 reps

Sanddune plyo push ups x 8 reps

 

general warm up (10 minutes)

resistance band archer pulls x 20/20 reps

recline rope climb x 4

Bulgarian bag wood choppers x 10/10 reps

tin mans x 100 feet

1 legged hops x 100 feet

specific warm up (5 minutes)

loaded wheelbarrow push set up and light practice

strength (20 minutes)

loaded wheelbarrow push x 200 feet x 4 rounds

conditioning/accessory work (2 rounds)

dumbbell hang power snatch  x 5/5 reps

Bulgarian bag 360’s x 10/10 reps

sledge hammer strikes x 10/10 reps

general warm up (10 minutes)

double club front swings x 50 reps

weight plate orbits x 20 reps

Bulgarian bag 360’s x 10/10 reps

tin mans x 100 feet

specific warm up (5 minutes)

double kettlebell rack squats set up and light practice

strength (20 minutes)

double kettlebell rack squats x 6-8-10-8-6 reps

conditioning/accessory work (1 round)

pause supermans x 10 reps

Grinder Kord chain push ups x 10 reps

Grinder Kord flys x 10 reps

Bulgarian split squats x 10/10 reps

 

 

general warm up (10 minutes)

Grinder Kord recline rows x 20 reps

Grinder Kord flys x 15 reps

mountain climbers x 100 reps

Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)

keg loading set up and light practice

strength (20 minutes)

keg loading x 2 reps x 7 sets
conditioning/accessory work (2 rounds)

goblet squats x 15 reps

rsistance band pull a parts x 50 reps