Archive for the ‘safe training’ Category

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

Sanddune  jumps x 12 reps

Adex club wood choppers x 15/15 reps

kettlebell high pulls x 10/10 reps

specific warm up(5 minutes)

kettebell clean & press set up and light reps

strength (20 minutes)

kettlebell clean & press x 3/3-3/3-3/3-3/3-3/3 reps

conditioning/accessory work (2 rounds)

Grinder Kord atomic push ups x 10 reps

stone carry x 100feet

 

 

general warm up (10 minutes)

suitcase kettlebell swings x 30 reps

Adex club 2 hand side swings x 30 reps

resistance band baseball swings x 20/20 reps

specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10-10/10-10/10 reps

conditioning/accessory work (2 rounds)

Adex club wood choppers x 15/15 reps

misery crawls x 25 feet

general warm up (10 minutes)

double club front swings x 50 reps

mountain climbers x 100 reps

leg lifts x 25 reps

specific warm up (5 minutes)

close grip grappler rows 7 Strongman log push press set up and light practice

strength (4 rounds)

one round=close grip grappler rows x 8 reps + Strongman log push press x 4 reps

conditioning/accessory work (2 rounds)

wide grip recline bar rows x 8 reps

seated rope pull ups x 4 reps

weighted Sanddune push ups x 8 reps

general warm up (10 minutes)

elevated push ups x 15 reps

resistance pull a parts x 100 reps

seated pause  resistance band rows x 10 reps

sandbag shouldering x 10/10 reps

specific warm up (5 minutes)

concrete slab carry set up and practice

strength (20 minutes)

concrete slab carry x 50 feet x 1-1-1-1

conditioning/accessory work (3 rounds)

standing tire twists x 10 reps

dumbbell pull overs x 10 reps

general warm up (10 minutes)

mountain climbers x 100 reps

Sanddune squats x 15 reps

dumbbell hang power snatch x 10/10 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

sled pulls set up and light practice

strength (20 minutes)

sled pulls x 150 feet x 1-1-1

conditioning/accessory work (2 rounds)

sandbag good mornings x 15 reps

weighted sit ups x 10 reps

Be the first Certified Mace Fit Coach in your area–

Save $200.00 on our online Mace Fit Instructor Certification today only!

Be a leader in the next wave of fitness!

Action-takers get the Super Deal because they don’t procrastinate or delay.

They take action and win!

Limit 25 registrations with this coupon

Click the link and scroll all the way to the bottom of the page

Offer ends at 8:00 pm EST  Monday night November 26, 2018

general warm up (10 minutes)

Sanddune push ups x  20 reps

overhead weight plate carry x 100 feet

tin mans x 100 feet

leg lifts x 20 reps

specific warm up (5 minutes)

close grip floor press set up and light practice

strength (20 minutes)

close grip floor press x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

grappler close grip rows x 12 reps

diamond push ups x 12 reps

supine Adex arc helicopters x 24 reps