Archive for the ‘coaching’ Category

general warm up (10 minutes)

Battling Ropes x 100 alternating waves

Battling roll overs x 30 reps

medicine ball throws x 10 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

keg complex set up and light practice

strength (4 rounds)

one round of keg complex=keg squats x 5 reps + keg power presses x 3 reps + keg clean & press x 1 reps

conditioning/accessory work (2 rounds)

lateral keg loading x 7/7 reps

seated Arc 360’s x 30 reps

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

barbarian pull overs x 25 reps

windshield wipers x 20 reps

Power Wheel roll outs x 15 reps

specific warm up (5 minutes)

neutral grip bench press set up and light practice

strength (20 minutes)

neutral grip bench press x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

seated resistance band pause rows x 15 reps

Sanddune push ups x 15 reps

general warm up (10 minutes)

barbarian squats x 20 reps

dumbbell star complex x 1

resistance band pause face pulls x 20 reps

tuck jumps x 15 reps

specific warm up (5 minutes)

snatch grip high pulls set up and light practice

strength (20 minutes)

snatch grip high pulls x 4-4-4-4-4-4 reps

conditioning/accessory work (3 rounds)

dumbbell rows x 8/8 reps

close grip floor presses x 8 reps

 

general warm up (10 minutes)

Battling Ropes x 100 double waves

bear crawls x 100 feet

1 legged hops x 100 feet

Power Wheel roll outs x 10 reps

specific warm up (5 minutes)

strict barbell press set up and light practice

strength (20 minutes)

strict barbell press x 7-7-7-7 reps

conditioning/accessory work (3 rounds)

Grinder Kord chain push ups x 10 reps

EZ bar curls x 10 reps

general warm up (10 minutes)

elevated push ups x 15 reps

resistance pull a parts x 100 reps

seated pause  resistance band rows x 10 reps

sandbag shouldering x 10/10 reps

specific warm up (5 minutes)

concrete slab carry set up and practice

strength (20 minutes)

concrete slab carry x 50 feet x 1-1-1-1

conditioning/accessory work (3 rounds)

standing tire twists x 10 reps

dumbbell pull overs x 10 reps

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

clock push ups x twice around the clock

resistance band pause face pulls x 20 reps

recline rope climb x 5

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

dips x 10 reps

resistance archer pulls x 20/20 reps