Archive for the ‘New Years’ Category

general warm up (10 minutes)

Sanddune power steps x 100 reps

Adex club front swings x 50 reps

Zercher sandbag squats x 25 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

sled push x 200 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

Adex mace 360’s x 30 reps

recline rope climbs x 5

 

Note–All classes will be used for testing Jan. 1-12 except for the
6:30am steel club & mace classes
general warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 50 reps
Adex club long cycle swipes x25 reps
Sanddune push ups x 15 reps

specific warm up (5 minutes)
bench press set up and light practice

bench press test

specific warm up (5 minutes)

deadlift set up and light practice

deadlift test

general warm up (10 minutes)

bear crawls x 100 feet

Adex club inside mills x 15/15 reps

Adex club halos x 15/15 reps

Sanddune jumps x 15 reps

specific warm up (5 minutes)

push press set up and light practice

test

push press

specific warm up (5 minutes)

Adex mace 10-to-2 set up and light practice

test

Adex mace 10-to-2

Note–All classes will be used for testing Jan. 1-12 except for the

6:30am steel club & mace classes

general warm up (10 minutes)

rear bear crawls x 100 feet

Adex club outside mills x 15/15 reps

Adex mace barbarian squats  15 reps

Sanddune squats x 10 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

test

squat cleans

Note–All classes will be used for testing Jan. 1-12 except for the

6:30am steel club & mace classes

general warm  up (10 minutes)

Americanas x 50 reps

resistance band archer pulls x 30/30  reps

Sanddune power steps x 50 reps

Sanddune push ups x 15 reps

recline rope climbs x 3

specific warm up (5  minutes)

Adex club long cycle swipes

test

Adex club long cycle swipes x max. reps in 5 minutes

specific warm up (5  minutes)

strict pull ups set up and practice

test

strict pull ups

Check out all of our Mace Fit classes , just click on our training schedule tab

 

Note–All classes will be used for testing Jan. 1-12 except for the

6:30am steel club & mace classes

general warm up (10 minutes)

rear bear crawls x 100 feet

Adex club outside mills x 15/15 reps

Adex mace barbarian squats  15 reps

Sanddune squats x 10 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

test

squat cleans

NOTE–ALL MAKE UP  TESTS WILL BE DONE MEXT WEEK