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
Movement is life. When you stop moving long enough, you’re dead.
It’s not rocket science!
Aside from that, movement helps you recover from hard training faster and better.
If you wait until all your soreness goes away, you are losing ground.
The soreness goes away faster as you move.
After you hit a good hard training session, get enough quality food, sleep, & water then get back to your training, while you are still somewhat sore.
Keep in mind, I am not talking about severe pain. If you are feeling that, go to your doctor and get it checked out.
Be smart, train hard and often.
“NO BRAIN, NO GAIN”
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)
Adex club front swings x 30 reps
resistance band vertical pull a parts x 50 reps
resistance band pause face pulls x 20 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squats set up and light practice
test
back squats
specific warm up (5 minutes)
dips set up and practice
test
dips
The Cave 