Archive for the ‘Adex exercise clubs’ Category

general warm up (10 minutes)

rotation push ups x 20 reps

Power Wheel roll outs x 10  reps

Adex club 2 hand front cleans x 20 reps

specific warmup (5 minutes)

high/low sled sprint set up and light practice

strength (4 supersets)

high/low sled sprints x 100 feet 1/1/1/1/1

conditioning/accessory work (2 rounds)

double Adex club side cleans x 30 reps

Adex club long cycle lunges x 20 reps

 

 

general warm up (10 minutes)

double Adex club front swings x 50 reps

sandbag shouldering x 10/10 reps

Adex club 2 hand mills x 20 reps

specific warmup (5 minutes)

Zercher sandbag cleans set up and light practice

strength (4 supersets)

Zercher sandbag cleans x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

AirDyne bike x 15 calories

double dumbbell cleans x 10 reps

 

 

 

general warm up (10 minutes)

resistance band pull a parts x 75 reps

Adex mace barbarian squats x 20 reps

Adex club inside mills x 15/15 reps

push ups x 25 reps

specific warmup (5 minutes)

superset practice

strength (4 supersets)

one superset = weighted dips x 7 reps + weighted pull ups x 4 reps

conditioning/accessory work (2 rounds)

Adex club Gama casts x 20 reps

hollow rocks x 15 reps

 

 

No problem!

 

We will be having an introductory macefit workshop in the next few weeks just for people who are curious about this type of training but have never done it before.

The details will be announced soon, so check back.

general warm up (10 minutes)

weight plate orbits x 20 reps

Jeffries dumbbell star complex x 1

Adex club long cycle lunges x 20 reps

specific warmup (5 minutes)

Grinder Kord ** superset  practice

strength (3 supersets)

one Grinder Kord ** superset = chest press x 7 reps + recline rows x 7 reps

** CrossCore style reps

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

double dumbbell rows x 15 reps

 

 

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

Adex club 2 hand side swings x 40 reps

side shuffles x 200 feet

resistance band baseball swings x 20/20 reps

specific warmup (5 minutes)

lateral sled pulls set up and practice

strength (20 minutes)

lateral sled pulls x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

1 hand farmers walks x 100 feet

Adex club windmills x 5/5 reps

side planks x max. time each side

 

general warm up (10 minutes)

Americanas x 50 reps

resistance band archer pulls x 25/25 reps

adex club long cycles x 20 reps

Sanddune jumps x 10 reps

specific warmup (5 minutes)

rear sled rows set up and practice

strength (20 minutes)

rear sled rows x 100 feet x 1/1/1/1/1

conditioning/accessory work (3 rounds)

heavy Adex club tappers x 5/5 reps

chain dips x 10 reps