Archive for the ‘fat loss’ Category

general warm up (10 minutes)

mountain climbers x 100 reps

jumping jacks x 50 reps

chimp walks x 100 feet

medicine ball  isometric crush hold x 1/11/

specific warm up (5 minutes)

keg complex = bear hug squats x 5 reps +shouldering x 5/5 reps + power presses x 5 reps

strength (20 minutes)

keg complex x 3 rounds

conditioning/accessory work (2rounds)

Adex club 1/2 kneeling lateral pull overs x 10/10 reps

Adex arc seated 360’s x 30 reps











general warm up (10 minutes)

clock push ups x twice around the clock

Americanas x 50 reps

sandbag shouldering x 15/15 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

triple tire flip/rear drag set up and light practice

strength (20 minutes)

 triple tire flip/rear drag x 1/1/1/1/1

conditioning/accessory work (2 rounds)

lateral sledge hammer strikes x 10/10 reps

Adex club barbarian pull overs x 20 reps


general warm up (10 minutes)

bear crawls x 100 feet

double tire jumps x 4

bench jumps x 5 reps

(Note: jump over the bench)

resistance band seated rows x 10 reps

kettlebell high pulls x 10/10 reps

specific warm up (5 minutes)

barbell rows set up and light practice
strength (20 minutes)

heavy barbell rows x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Mississippi shrugs x 10 reps

push ups x max. reps


general warm up (10 minutes)

resistance band pull a parts x 50 reps

resistance band diagonal pull a parts x 50 reps

Adex arc (or club) 2 hand mills x 30 reps

dips x 10 reps

specific warm up (5 minutes)

rack pulls set up and light practice

strength (20 minutes)

heavy rack pulls x 2/2/2/2/2/2/2 reps

Note:  use P.A.P. right before the last set

conditioning/accessory work (2 rounds)

Neuro-Grip push ups x 10 reps

recline bar rows x 15 reps


Our athletes use steel clubs and maces just about every day. Our program uses both.

Sometimes in our classes and other times as a warm up for barbell training like you see here.

Don’t limit your thinking! Adding to your existing training program can improve your performance overall.


General warm up (10 minutes)

Americanas x 50 reps

Sanddune push ups x 15 reps

windshield wipers x 20 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

Adex club long cycle test

rest as needed

specific warm up (5 minutes)

pull up test

**Note:  no conditioning/accessory work during tests**

Many people want changes made, but most refuse to change themselves.

Why is that?

Simple, change requires a few things that people often are resistant to:

  • a realistic grasp of what the current problem areas are
  • a solid plan to make those changes happen
  • more self-discipline
  • more hard work
  • more patience

2018-03-26 06.12.10

People often sabotage themselves in their own minds with thoughts like:

  • I have never been able to ___________
  • My upper body has always been weak
  • I am too out of shape to start over
  • I’m too busy
  • I’m too tired
  • I’m too old

The list goes on and on. None of those negative  thoughts will ever help a person get the changes they want.

thdf1zn60yYou will only  get what you are willing to fight for!