Archive for the ‘small group workouts’ Category

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

recline bar rows x 15 reps

Adex arc 2 hand side cleans x 20 reps

Adex arc 360’s x 30 reps

specific warm up (5 minutes)

lateral sled pulls set up & light practice

strength (20 minutes)

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

conditioning/accessory work (2 rounds)

side planks x max hold time on each side

Bulgarian split squats x 10/10 reps

weighted side bends x 30 reps

 

 

general warm up (10 minutes)

walking barbarian lunges x 100 feet

bear hug keg squats x 10 reps

resistance band baseball swings x 20/20 reps

specific warm up (5 minutes)

rear sled pulls set up & light practice

strength (20 minutes)

rear sled pulls x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

sandbag BTN good mornings x 20 reps

kettlebell helicopters x 20 reps

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 50 reps

rear bear crawls x 100 feet

hanging knee raises x 15 reps

Adex arc 2 hand mills x 30 reps

 

specific warm up (5 minutes)

sled push set up and short practice carries

strength (20 minutes)

sled push x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

double dumbbell rows x 10 reps

dumbbell pull overs x 10 reps

 

Our athletes use steel clubs and maces just about every day. Our program uses both.

Sometimes in our macefit.com classes and other times as a warm up for barbell training like you see here.

Don’t limit your thinking! Adding macefit.com to your existing training program can improve your performance overall.

 

make-up tests

General warm up (10 minutes)

resistance band pull a parts x 100 reps

Sanddune power steps x 100 reps

Adex club barbarian pull overs x 25 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

bench press test

rest as needed

specific warm up (5 minutes)

deadlift tests

**Note:  no conditioning/accessory work during tests**

make-up test

General warm up (10 minutes)

Sanddune  power steps x 50 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

dislocates x 10 reps

Sanddune split squats x 10/10 reps

specific warm up (5 minutes)

back squat test

rest as needed

specific warm up (5 minutes)

dips test

**Note:  no conditioning/accessory work during tests**

make-up tests

General warm up (10 minutes)

Americanas x 50 reps

Sanddune push ups x 15 reps

windshield wipers x 20 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

Adex club long cycle test

rest as needed

specific warm up (5 minutes)

pull up test

**Note:  no conditioning/accessory work during tests**