general warm up (15 minutes)
resistance band baseball swings x 20/20 reps
resistance band pause face pulls x 15 reps
barbarian split squats x 10/10 reps
kettlebell swings x 40 reps
specific warm up (5 minutes)
push press set up and light practice
strength (20 minutes)
push press x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
dumbbell Ahrens press x 10 reps
diamond push ups x 15 reps
Our newest class is new almost too much fun! Come get some!
I got this from mTravis Mash’s Twitter page.
Travis is an exemplary coach and I listen to what he says!
https://twitter.com/MashElite/status/1270030929667342336?s=20
general warm up (15 minutes)
push ups x 20 reps
sit ups x 20 reps
jumping jacks x 40 reps
barbaian lateral lunges x 20 reps
specific warm up (5 minutes)
circuit set up and light practice
cardio (3 rounds)
one round = sledge hammer strikes x 20 reps + sprawls x 10 reps + Bulgarian bag 360’s x 10/10 reps + sandbag shouldering x 10/10 reps + Sanddune plyo push ups x 10 reps
I had a blast on the Steel Mace Nation podcast the other day!
Check it out
Reggie, the tall guy, played for the Seattle Sea Hawks and Denver Broncos before retiring and moving to Florida.
general warm up (15 minutes)
kettlebell swings x 50 reps
kettlebell cleans x 10/10 reps
rear bear crawls x 50 feet
inch worms x 50 feet
specific warm up (5 minutes)
double kettlebell rack squats set up and light practice
strength (20 minutes)
double kettlebell rack squats x 10 reps x 4 sets
conditioning/accessory work (2 rounds)
kettlebell strict press x 7/7 reps
kettlebell rows x 12/12 reps
Nyles is a Marine Veteran and Sports Performance Coach with ten years of experience. Former football and wrestler he currently trains in martial arts, powerlifting, and competes in Brazilian jiu-jitsu/MMA.
He believes in empowering athletes and general fitness members of all ages in their journey to self-improvement. He has worked with high school and collegiate athletes, military personnel, and was a health and fitness consultant for employees at major industrial and corporate businesses.
Nyles is a Certified Conditioning Coach and has an extensive background in strength training and injury rehabilitation/prevention. He holds a B.A in Athletic Training from Messiah College and is currently attending Nova Southeastern University for his Masters in Sports Science.
Don’t worry there will be plenty of hard training, as always.
That’s why you come to this right?
Of course it might be the killer BBQ afterwards..
LIke Zach Even-Esh says, “Don’t just talk about it, be about it!”
Join the discussion at https://www.facebook.com/frank.dimeo.9/
The Cave 