SSD

Sandbag Burpee: First grasp the sandbag and stand up with it (This is the starting position each time you let go of the sandbag). Place the sandbag on the ground. Kick your legs backward, putting you in a good push up position. Then execute a push up. Hop your legs back up. Execute a sandbag […]

Barbell Burpee: First grasp the barbell and stand up with it (This is the starting position each time you let go of the barbell). Place the barbell on the ground. Kick your legs backward, putting you in a good push up position. Then execute a push up. Hop your legs back up. Execute a power […]

We are looking more for a high, fast jump then a really deep squat.  So whether you do this with a barbell, dumbbells or a sandbag, just think about exploding with your hips, getting as high as you can, landing softly and exploding again as fast as possible.

Eyes ahead and bar tight against your back. Feet about shoulder width apart with feet pointed out slightly. Weight in your heels . Engage the squat with your butt.  Actively pulling your butt to your heels. Controlled pull on the way down, make sure that your butt is below your knees. Drive through your heels […]

Start in a plank position with your feet extended behind you and one of your arms locked out and extended against a box or a bench, shoulder blade of resting arm retracted. Grasp the weight with your other hand and squeeze the weight off of the ground to your shoulder joint. If you have to […]

Set up in a back squat position, then position yourself in a foreword lunge with one leg elevated behind you. Step far enough away from the bench so that when you drop down your front knee is not going to come over your toe. Controlling the weight drop your back knee down and then stand […]

Start with a fairly light weight in a split lunge position.  Explode as high as you can and land with the opposite leg foreword.  Repeat for set reps, always touching your knee to the ground and really trying to explode off of the ground as high as you can.

Set cones 25m (82ft) apart. Run from cone to cone, touching the line at each turn around for 12 lengths or 6 laps = 300m total of running. We do this on as a density interval, usually starting every 2:30. Set a repeating countdown timer for 2 min 30 seconds. On “Go” complete a 300m […]

Lying on the floor, press lower back into floor.  Palms facing up and elbows at 90 degrees, raise hands overhead keeping elbows, wrists, and hands all in contact with the floor. 

1x Double Eagle = 3x Kettlebell Front Squat – increase load each round until 3x is hard, but doable, then … 10m sled drag forward holding kettlebells farmer carry style, then… Put kbs on sled and drag sled back to start, backward. No sled?  Do this instead 3x Kettlebell Front Squat – increase load each […]