Posts Tagged ‘unconventional workouts’

general warm up (10 minutes)

resistance band suitcase deadlifts x 20 reps

medicine ball isometric crush x max effort x 3

Sanddune jumps x 10 reps

recline rope climbs x 5

specific warm up (5 minutes)
stone loading set up and light practice
strength (20 minutes)
stone loading** x 3-3-3-3-3 reps

**Note: substitute a keg if no stone is available
conditioning/accessory work (2 rounds )

Grinder Kord reverse flys x 15 reps

pause dumbbell bat wing rows x 10 reps

 

general warm up (10 minutes)

rotation push ups x 20 reps

mountain climbers x 75 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

tire throws set up and light practice

strength (5 rounds)

tire throws  x 100 feet

conditioning/accessory work (2 rounds)

1/2 kneeling Ahrens presses x 10 reps

Turkish get ups with Adex club x 3/3 reps

 

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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