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general warm up (10 minutes)
mountain climbers x 100 reps
tin mans x 100 feet
resistance band suitcase deadlifts x 20 reps
resistance band archer pulls x 20/20 reps
specific warm up (5 minutes)
lateral loading** set up and light practice
strength (20 minutes)
lateral loading** x 10/10-8/8-6/6-4/4 reps
**Use a keg, stone, or heavy sand bag as needed
conditioning/accessory work (3 rounds)
Adex club side clean/lateral pull over x 10/10 reps
Zercher sandbag cleans x 10 reps
general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
resistance archer pulls x 30/30 reps
barbarian pull overs x 30 reps
specific warm up (5 minutes)
strict press set up and light practice
strength (20 minutes)
strict press x 5-5-5-5-5 reps
conditioning/accessory work (3 rounds)
dips x 7 reps
chain press x 5/5 reps
general warm up (10 minutes)
resistance band pull a parts x 100 reps
mountain climbers x 100 reps
Adex mace grave diggers x 15/15 reps
specific warm up (5 minutes)
cavestrong medley set up and light practice
strength (3 rounds)
one round of cavestrong medley=overhead log lift x 5 reps + weighted dips x 5 reps + tire flip x 5 reps + bear hug keg squats x 5 reps
conditioning/accessory work (2 rounds)
heavy Adex club 2 hand front cleans x 7 reps
neutral grip recline bar rows x 7 reps
weighted sit ups x 7 reps
general warm up (20 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
seated Adex Arc 10-to-2’s x 40 reps
double club snatches x 10 reps
specific warm up (5 minutes)
neutral grip bench press set up and light practice
strength (20 minutes)
neutral grip bench press x
4/4/4/4/4/4 reps
conditioning/accessory work (3 rounds)
pause seated resistance band rows x 10 reps
Grinder Kord chain push ups x 10 reps
general warm up (10 minutes)
double club swing x 25 reps
2 hand front swing x 25 reps
Slider inchworms x 50 feet
specific warm up (5 minutes)
stone carry set up and light practice
strength (4 rounds)
stone* carry x 100 feet
*substitute keg as needed
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
pause bat wing rows x 10 reps
rotation walking lunges with mace x 50 feet
Get the these challenging Mace Fit exercises here for free!
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General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**
