general warm up (10 minutes)
resistance band archer pulls x 20/20 reps
diamond push ups x 15 reps
resistance band sumo high pulls x 15 reps
specific warm up (5 minutes)
Sumo deadlifts set up and light practice
strength (20 minutes)
Sumo deadlifts x 4-4-4-4-4-4 reps
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
resistance band good mornings x 20 reps
general warm up (10 minutes)
rotation push ups x 20
windshield wipers x 20
weight plate orbits x 30 reps
Adex club 1 hand halos x 15/15 reps
specific warm up (5 minutes)
keg complex set up and light practice
strength (4 rounds)
one round = keg clean & press x 4 reps + keg bear hug squats x 4 reps
conditioning/accessory work (2 rounds)
keg power press x 8 reps
kettlebell helicopters x 20 reps
general warm up (10 minutes)
Sanddune power steps x 100 reps
Adex club front swings x 50 reps
Zercher sandbag squats x 25 reps
specific warm up (5 minutes)
sled push set up and light practice
strength (20 minutes)
sled push x 200 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
Adex mace 360’s x 30 reps
recline rope climbs x 5
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)
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
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
general warm up (10 minutes)
Adex club front swings x 40 reps
Splank (sliders) inch worms x 50 feet
rotation push ups x 20 reps
tin mans x 100 feet
specific warm up (5 minutes)
resistance band kettlebell high pulls set up and light practice
strength (20 minutes)
resistance band kettlebell high pulls x 18/15/12/9/6/3 reps
conditioning/accessory work (2 rounds)
Bulgarian split squats x 10/10 reps
kettlebell pull overs with isometric leg lift x 15 reps
Neuro-Grip push ups x max.
