Six Weeks to September
Iron Cowboy Fitness
HuntingAre you ready for hunting season?! If you have been slacking, or need a little jump start to get you moving before hunting season this is a basic program with minimal equipment needed to get you as prepared as possible for that opening day! Nothing is worse than missing out on an opportunity in the mountains because you are too out of shape, get hurt, or cant recover after a day of hiking. Prepare your body to hike, and pack in confidence.
A
General Prep
1 x 1
Workout
B
10 rounds: 1:00 walk 1:00 jog 1:00 rest
Core circuit
C
3 Rounds: 10 sit ups :30/side side plank
Conditioning
A
Full Body Prep
25 jumping jacks 25 skip jacks 10/10 spiderman liunge 10/10 cossack squat 5 straddle stance inch worm with a push up ( 5,4,3,2,1 push ups) 10/10 speed skater 10/10 arm circles 10/10 shoulder rolls :30/:30 lateral neck stretch :30/:30 posteior neck stretch 10/10 wrist circles
B
Goblet Squat
4 x 8
C
DB Floor Press
4 x 10
D
Bent Over DB Row
4 x 10
E
Wall Sits
3 x 0:30
A
General Prep
1 x 1
Workout
B
5 Rounds: 10 burpees 10 walking lunges 1:00 rest
Lower leg extra
C
3 rounds: 10 standing calf raises
Conditioning
A
Joint Prep
10/10 head turn side to side 10/10 look up and down 10/10 head swing in crescent shape side to side 10/10 shoulder rolls forward +backward 10/10 swing one arm up while swing the other down 10/10 swing arms across the body at 45 degree 10/10 full ROM motion arm circles 10/10 trunk rotations 10/10 straight leg hip circles ( SpongeBob around town's) 10/10 front-to-back leg swings 10/10 lateral crossbody leg swings 20 butt kickers 10/10 knee circles 10 dorsiflexion drops ( calf raise but relax and drop on the way down) 10/10 ankle circles https://youtu.be/Dxw3FZi5D6M?feature=shared
B
DB Sumo Deadlift
4 x 15
C
DB Shoulder Press
3 x 10
D
Cossack Squats
3 x 16
E1
db hammer curl
3 x 10
E2
Single DB Skullcrushers
3 x 15
A
General Prep
1 x 1
Workout
B
Hike 1 mile with a pack or weight vest with 0-20 lbs tops.
Cooper Palmer
Cooper Palmer is the owner and head coach at Iron Cowboy CrossFit. He has been coaching for 14 years. He is an ex-collegiate athlete who is passionate about hunting. CSCS CFL3 BA Kinesiology
It's crunch time. That big bull, or once in a lifetime buck could happen this year! Don't drag your feet any longer. Get after it for the the next 6 weeks with this simple, effective program to get your ready to hunt harder!
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