Archive for June, 2018

general warm up (10 minutes)

bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

Adex club 1 hand halos x 10/10 reps

Adex club inside mills x 10/10 reps

specific warmup (5 minutes)

Grinder Kord circuit set up and light practice

strength (3 rounds)

one round = 10 reps each of flys/reverse flys/curls/tricep extensions

conditioning/accessory work (2 rounds)

Adex club 2 hand side swings x 30 reps

ADex mace barbarian split squats x 10/10 reps

 

 

 

general warm up (10 minutes)

kettlebell figure 8’s x 40 reps

Double Adex club front swings x 30 reps

weight plate orbits x 20 reps

specific warmup (5 minutes)

Strongman medley set up and light practice

strength (3 rounds)

Strongman medley>>>one round=stone carry x 100 feet + log push press x 5 reps

conditioning/accessory work (2 rounds)

weighted pull ups x 3 reps

heavy Adex club 2 hand cleans x 5 reps

weighted sit ups x 7 reps

 

 

 

In just one month the next group of Certified Mace Fit Level 1 Coaches will be taking their skills and knowledge to the next level.

macefita1 (1)

You can be one of them, just take action and register today

https://macefit.com/2018/04/25/early-bird-discounts-for-our-next-certification-start-now/

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

Adex club 2 hand side swings x 40 reps

Adex club barbarian pull overs x 20 reps

elevated push ups x 20 reps

specific warmup (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press rest pause sets x 3

Note: Use P.A.P right before last set

conditioning/accessory work (3 rounds)

dumbbell rows x 8/8 reps

Sanddune push ups  x 8 reps

 

 

 

 

Back by popular demand!

Our Open Gym Pass is being brought back:

  • $50/month
  • Good during scheduled Open Gym hours only
  • Does not include any classes
  • Do your own training with our equipment

 

general warm up (10 minutes)

Adex club 2 hand front swings x 30 reps

Adex  club 2 hand side swings x 30 reps

resistance band pull a parts x 100 reps

Sanddune jumps x 15 reps

specific warmup (5 minutes)

Viper press up and light practice

strength (20 minutes)

Viper press x 4/4/4/4/4/4 reps

Note: Use P.A.P right before last set

conditioning/accessory work (2 rounds)

heavy Adex club tappers x 4/4 reps

stone carry x 100 feet

 

 

general warm up (10 minutes)

Sanddune power steps x 50 reps

Sanddune jumps x 15 reps

Burgener drills

Zercher sandbag cleans x 10 reps

specific warmup (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 4/4/4/4/4/4 reps

Note: Use P.A.P right before last set

conditioning/accessory work (2 rounds)

bear hug keg squats x 7 reps

Grinder kord reverse flys x 15 reps