Archive for the ‘Adex mace’ Category

general warm up (10 minutes)

vertical resistance band pull a parts x 50 reps

resistance band archer pulls x 25/25 reps

double dumbbell cleans x 10 reps

elevated push ups x 15 reps

specific warm up (5 minutes)

Strongman log G-to-OH lift set up and light practice

strength (20 minutes)

Strongman log G-to-OH lift x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

heavy 2 hand front cleans  x 10 reps

bull whips x 10/10 reps

 

 

If you are an action-taker, then grab this deal now!

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Be the first person to register for our next Mace Fit® Instructor Certification in Casselberry Florida (near Orlando and all the attractions) and you will get a free, fully-loaded Adex steel mace.

If you are not yet familiar with Mace Fit®, take a look here and see some of the challenging and effective exercises you will learn.

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You will also learn how to start Mace Fit® classes at your own gym.

So, if you are not sure if this is for you, then check out our basic course here first

for only $20

Remember only one person will win the free Adex steel mace.

So what are you waiting for?

Go grab your free mace !

March 9-10

Mace Fit® Instructor Certification

Battlecry Fitness

Casselberry, Florida

April 27-28

MaceFest TM

The Cave

Sarasota, Florida

Note:  Registration fees increase on Feb. 1, so take action and register today!

 

 

General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**

We developed this course to help people get started training with maces and clubs.

It will give enough basics to get started safely in this very rewarding method of training.

For those who want to become certified, this course is a pre-requisite** for the

Mace Fit® Instructor Certification Course.

Right now, it is on sale for only $20

 

**There are 2 exceptions here, one is if you are already certified in another mace or club system or you have been invited personally by the Mace Fit® Coordinator.

 

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