Archive for January, 2018

general warm up (10 minutes)

rear bear crawls x 50 feet + forward bear crawls x 50 feet

resistance band pause face pulls x 20 reps

resistance band suitcase deadlifts  x 20 reps

Sanddune power steps x 50 reps

Sanddune push ups x 15 reps

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)

Adex club barbarian pull overs x 30 reps

recline bar rows x 15 reps

 

 

2018-01-18 22.36.512018-01-18 22.38.242018-01-18 23.38.27

Rik Brown is my mentor and is a  member of the leadership team of macefit.com

general warm up (10 minutes)

Battling Ropes x 100 waves

inch worms x 50 feet

tin mans x 100 feet

Adex mace 360’s x 30 reps

specific warm up (5 minutes)

bear hug keg carry set up and light practice

strength (3 rounds)

bear hug keg carry x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

resistance band straight arm push downs x 20 reps

Woodall curls x 10/10 reps

 

general warm up (10 minutes)

Adex club inside mills x 20/20 reps

kettlebell figure 8’s x 50 reps

clock push ups x twice around the clock

windshield wipers x 20 reps

specific warm up (5 minutes)

sandbag complex set up and light practice

strength (3 rounds)

one round=Zercher cleans x 10 reps + BTN squat/push press x 10 reps

conditioning/accessory work (2 rounds)

one round = Sanddune sprint x 10 seconds + Sanddune push ups x 10  x 3

 

general warm up (10 minutes)

Americanas x 50 reps

resistance band archer pulls x 30/30 reps

rotation push ups x 20 reps

hollow rocks x 15 reps

specific warm up (5 minutes)

Power Wheel hand walks set up and short practice

strength (20 minutes)

Power Wheel hand walks x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

Russian kettlebell helicopters x 20 reps

Russian kettlebell flys x 5/5 reps