Posts Tagged ‘Sledge Hammer Strikes’

Wednesday Dynamic

Thursday, July 17th, 2014

3 rounds of:

30 seconds Battle Ropes (max effort)
200 meter Sprint (max effort)
20 Sledgehammer Strikes (full power effort)
10 One-Arm DB Jerks, alternating (AHAP)
Rest 2-3 minutes

Notice: KNEES OUT on every rep

Monday, June 9th, 2014

For QUALITY. Not for time:

Thrusters @ 60-75% BW
1-10-2-9-3-8-4-7-5-6

10 Sledgehammer Strikes OR 10 Ball Slams (alternate each round)

Dynamic Upper Body

Monday, April 14th, 2014

Angry and Drunk Irish Mob

Monday, March 17th, 2014

1.
Dynamic Push-ups (using bands)
Beginner – 10×3
Intermediate – 10×5
Advanced – 15×5

- 20-30 seconds rest between

2.
3 rounds for power:

17 Virtual Shovels @ 90lbs + 24″/70lbs + 20″
17 Ball Slams @ 50lbs/30lbs
17 Sledgehammer Strikes

Who are you?

Friday, January 31st, 2014

Partners of 2 (single athletes use half the rep scheme)

All for time:

Alternate between these 2 movements:
Tire Flips     10-8-6-4-2 rep rounds (alternate single reps)
Sledgehammer Strikes     20-20-20-20-20 rep rounds (alternate sets of 10)

Then:

20 Atlas Stone Complexes (alternate single complexes)

* 1 complex=
1 Stone Lunge, right (held in gut)
1 Stone Lunge, left (held in gut)
2 Stone Squats (held in gut)
1 Stone Clean and Press