Archive for the ‘Adex mace’ Category

general warm up (10 minutes)

rear bear crawls x 100 feet

windshield wipers x 20 reps

Adex mace barbarian squats x 15 reps

dislocates x 10 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 8-8-8-8 reps

conditioning/accessory work (

resistance band good mornings x 20 reps

weighted step ups x 20 reps

weighted calf raises x 20 reps

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general warm up (10 minutes)

resistance band pull a parts x 100 reps

mountain climbers x 100 reps

Adex mace grave diggers x 15/15 reps

specific warm up (5 minutes)

cavestrong medley set up and light practice

strength (3 rounds)

one round of cavestrong medley=overhead log lift x 5 reps + weighted dips x 5 reps + tire flip x 5 reps + bear hug keg squats x 5 reps

conditioning/accessory work (2 rounds)

heavy Adex club 2 hand front cleans x 7 reps

neutral grip recline bar rows x 7 reps

weighted sit ups x 7 reps

general warm up (20 minutes)

bear crawls x 100 feet

jumping jacks x 50 reps

seated Adex Arc 10-to-2’s x 40 reps

double club snatches x 10 reps

specific warm up (5 minutes)

neutral grip bench press set up and light practice

strength (20 minutes)

neutral grip bench press x
 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

pause seated resistance band rows x 10 reps

Grinder Kord chain push ups x 10 reps

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

elevated push ups x 15 reps

Adex mace 360’s x 40 reps

Adwx mace grave diggers x 15/15 reps

specific warm up (5 minutes)
keg clean & press set up and light practice
strength (20 minutes)
keg clean & press x 4-4-4-4 reps

conditioning/accessory work (2 rounds)

Heavy Adex club front cleans x 8reps

long cycles x 25 reps

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general warm up (10 minutes)

barbarian rear lunges x 10/10 reps

tin mans x 100 feet

recline rope climbs x 5
specific warm up (5 minutes)
weight plate rows set up and light practice
strength (5 rounds)
heavy weight plate rows x 3 reps x 5 sets
conditioning/accessory work (2 rounds)

seated resistance pause rows x 10 reps

recline bar rows x 10 reps

weighted push ups x 10 reps