Archive for the ‘exercise clubs’ Category

general warm up (10 minutes)

mountain climbers x 100 reps

jumping jacks x 50 reps

chimp walks x 100 feet

medicine ballĀ  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)

kettlebell figure 8’s x 50 reps

kettlebell suitcase swings x 30 reps

Adex arc 2 hand mills x 20 reps

neutral grip isometric pull x max. effort x 1/1/1

specific warm up (5 minutes)

farmers walks set up and light practice

strength (20 minutes)

farmers walks x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

sandbag BTN good mornings x 15 reps

weighted side bends x 20 reps

 

 

macefita1

 

macefit.com Instructor Certification (Florida)

macefit.com Instructor Certification (North Carolina)

general warm up (10 minutes)

mountain climbers x 100 reps

Sanddune split squats x 10/10 reps

elevated push ups x 15 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

Adex club long cycles x 25 reps

close grip floor press x 10 reps

sandbag Zercher squats x 10 reps

 

 

 

general warm up (10 minutes)

Sanddune power steps x 50 reps

Sanddune squat jumps x 10 reps

resistance band face pulls x 10 reps

dumbbell hang power snatch x 10/10 reps

specific warm up (5 minutes)

Strongman Log Viper press set up and light practice

strength (3 rounds)

Strongman Log Viper press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

double Adex club snatch x 10 reps

Adex club 1 hand halos x 15/15 reps

 

general warm up (10 minutes)

Battling Ropes x 100 double waves

Adex club outside mills x 20/20 reps

Power Wheel roll outs x 10 reps

specific warm up (5 minutes)

Grinder Kord complex set up and light practice

strength (4 rounds)

Grinder Kord complex

one round=flys/reverse flys/curls/tricep extensions x 10 reps each

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

Adex club wood choppersĀ  x 10/10 reps