Posts Tagged ‘unconventional workouts’

 

General warm up (10 minutes)

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

Adex club side strikes x 10/10 reps

sandbag shouldering x 10/10 reps

specific warm up (5 minutes)

rescue dummy carry/drag set up and  practice

strength (20 minutes)

rescue dummy carry/drag x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted push ups x 10 reps

strict pull ups x 5 reps

isometric medicine ball crush x max. effort

 

 

Every month this group of guys get together to train hard and feast afterwards.

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This is the only free thing we do at the Cave.

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general warm up (10 minutes)

mountain climbers x 100 reps

kettlebell figure 8’s x 50 reps

Adex club 1 hand figure 8’s x 20/20 reps

overhead tire throws x 100 feet

specific warm up (5 minutes)

sled push/farmers walk 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)

Power Wheel roll outs x 10 reps

kneeling Adex arc (short mace) 360’s x 30 reps

Neuro Grip push ups x max number of reps

 

general warm up (10 minutes)

resistance band archer pulls x 30/30 reps

alternating diagonal pull a parts x 30

Adex arc 360’s x 40 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

strict dumbbell rows set up and light practice

strength (20 minutes)

strict dumbbell rows x 4/4-4/4-4/4-4/4-4/4-4/4 reps

conditioning/accessory work (2 rounds)

Woodall curls x 10/10 reps

weight stack push downs x 10 reps