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)
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
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
general warm up (10 minutes)
double Adex club front swings x 30 reps
push ups x 25 reps
Sanddune split squats x 10/10 reps
kettlebell goblet squats x 15 reps
specific warmup (5 minutes)
dumbbell clean & jerk set up and practice
strength (20 minutes)
dumbbell clean & jerk x 3/3-3/3-3/3-3/3-3/3 reps
Note: Use P.A.P. right before the last set
conditioning/accessory work (2 rounds)
Adex arc (short mace) 1/2 kneeling 360’s x 30 reps
Adex club seated Ahrens press x 10 reps
See the new class schedule here
