Archive for the ‘#how to stay healthy’ Category

general warm up (10 minutes)

Resistance band archer pulls x 20/20 reps

Grinder Kord flys x 15 reps

Adex club 2 hand front cleans x 20 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

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

conditioning/accessory work (2 rounds)

tri set tricep complex x 4 reps

heavy dumbbell rows x 4/4 reps

macefita1 (1)On August 21 the registration for our NC certification will go up from $349 to $399.

Action-takers will register today !

There is an opportunity  for one person to go in on a two for one discount, we already have the first person standing by. That means you could attend the certification for only $175 !

Like I said, only person will get this deal, so be the first to step and take action!

Text me or call me  at (941)228-8341

E-mail me at

First come, first serve!

General warm up (10 minutes)

resistance band pause face pulls x 20 reps

Sanddune plyo push ups x 10 reps

Sanddune jumps x 10 reps

specific warm up (5 minutes)

dumbbell clean & power jerk set up and  practice

strength (20 minutes)

dumbbell clean & power jerk x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

Adex club side strikes x 10/10 reps

isometric horse stance x 30 seconds



General warm up (10 minutes)

kettlebell figures 8’s x 30 reps

mountain climbers x 100 reps

resistance band suitcase deadlifts x 20 reps

clock push ups x twice around the clock

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (2 rounds  )

Adex club standing 2 hand figure 8’s x 20 reps

Adex club Ahrens press x 10 reps

weighted sit ups x 10 reps


General warm up (10 minutes)

bear crawls x 100 feet

jumping jacks x 50 reps

tin mans x 100 feet

kettlebell high pulls x 10/10 reps

Adex arc 2 hand front cleans x 10 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

squat cleans test

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

I love Mondays! It’s a new week I have been blessed to  do what I love:   coach people and help them get stronger and more fit.