general warm up (10 minutes)
clock push ups x twice around the clock
rotation walking lunges x 100 feet
resistance band archer pulls x 25/25 reps
specific warm up (5 minutes)
Grinder Kord complex set up and practice
strength (4 rounds)
1 round of the Grinder Kord complex=
10 reps each of push ups, recline rows, flys, reverse flys
conditioning/accessory work (1 round)
barbarian squats x 20 reps
2 hand halos x 20 reps
front plank x maximum time
wrist roller x maximum reps x 1/1/1
General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test
rest as needed
specific warm up (5 minutes)
sled push test (new test this year–max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**
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**
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**
March 9-10
Mace Fit® Instructor Certification
Casselberry, Florida
April 27-28
MaceFest TM
Sarasota, Florida
Note: Registration fees increase on Feb. 1, so take action and register today!
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**
I was not able to stay for the entire meet, but what I did see was great!
Here’s a few highlights from it
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**
We developed this course to help people get started training with maces and clubs.
It will give enough basics to get started safely in this very rewarding method of training.
For those who want to become certified, this course is a pre-requisite** for the
Mace Fit® Instructor Certification Course.
Right now, it is on sale for only $20
**There are 2 exceptions here, one is if you are already certified in another mace or club system or you have been invited personally by the Mace Fit® Coordinator.
The Cave 