Archive for the ‘Adex mace’ Category

general warm up (10 minutes)

clock push ups x twice around the clock

Adex mace BTN stretch x 60 seconds each side

sandbag BTN walking lunges x 100 feet

tuck jumps x 10 reps

specific warm up (5 minutes)

back squats set up and light reps

strength (20 minutes)

back squats x 8/8/8 reps

conditioning/accessory work (2 rounds)

resistance band hamstring curls x 20 reps

dumbbell step ups x 20 reps

 

general  warm up (10 minutes)

kettlebell figure 8’s x 50 reps

kettlebell swings x 50 reps

Adex club halos x 25/25 reps

Adex mace 360’s x 50 reps

specific arm up (5 minutes)

dead stop bench press set up and light reps

strength (20 minutes)

dead stop bench press x 3/3/3/3/3 reps

conditioning/accessory work (4 rounds)

double palm strikes on the heavy bag x 10 reps

elevated push ups x 10 reps

general warm up (10 minutes)

mountain climbers x 100 feet

recline rope climbs x 5

drop, rock, & push x 10 reps (learned this from New Warrior Training)

alternating Adex mace barbarian lunges x 20 reps

Adex club 2 hand mills x 30 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20  minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

lockout sit ups x 10 reps

isometric keg hold x max. hold time

general warm up (10 minutes)

resistance diagonal pull a parts x 10/10/10/10 reps (switch the angle each set)

dislocates x 10 reps

Adex mace BTN stretch x 60 seconds x 1/1

tuck jumps x 15 reps

bear crawls x 100 feet

specific warm up (5 minutes)

barbell cleans set up and light reps

strength (20 minutes)

barbell cleans x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Zercher sandbag cleans  x 10 reps

isometric kettlebell rack hold x maximum time

 

 

general warm up (10 minutes)

rear bear crawls x 100 feet

kettlebell swings x 50 reps

Adex mace barbarian squats x 15 reps

Adex club inside mills x 15/15 reps

specific warm up (5 minutes)

deadlift set up and light reps

strength (20 minutes)

deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

Mississippi shrugs x 10 reps (each rep is held at the top for 10 seconds)

sandbag BTN good mornings x 20 reps

dumbbell calf raises x 20 reps

 

 

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general warm up (10 minutes)

bear crawls x 100 feet

leg lifts x 25 reps

Adex mace “10-to-2” x 15 reps

dips x 10 reps

specific warm up (5 minutes)

grappler twists set up and light reps

strength (20 minutes)

grappler twists x 20/16/12/8 reps

conditioning/accessory work ( rounds)

Adex club side cleans x 40 reps

Adex club lateral pull overs x 10/10 reps

lockout sit ups x 10 reps