Posts Tagged ‘#motivation’

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

side shuffles x 200 feet

traveling broad jumps x 100 feet

barbarian split squats x 10/10 reps
specific warm up (5 minutes)
back squat set up and light practice
strength (20 minutes)
back squats x 8-8-8-8 reps
conditioning/accessory work (2 rounds )

sandbag good mornings x 20 reps

weighted step ups x 20 reps

general warm up (10 minutes)

resistance  band pull a parts x 100 reps

Adex club barbarian pull overs x 25 reps

clock push ups x twice around the clock

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8-8-8-8 reps

conditioning/accessory work (2 rounds )

snatch grip high pulls x 8 reps

seated resistance band snatch grip rows x 8 reps

Sanddune push ups x 16 reps

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We are free because of the brave! Thank GOD for all of them!

In honor of all those who fought for our country we will get stronger tomorrow.

We train to stay ready for whatever comes.

Weakness is useless and invites aggression.

Get strong and stay strong!

We are blessed to have launched our new online Mace Fit courses!

Take your fitness to a whole new level with steel mace and club training!

 

 

general warm up (10 minutes)

Americanas x 50 reps

resistance band vertical pull a parts x 50 reps

chimp walks x 100 feet

barbarian pull overs x 30 reps

specific warm up (5 minutes)

dumbbell bench press set up and light practice

strength (20 minutes)

dumbbell bench press x 10-8-6-4 reps

conditioning/accessory work (3 rounds)

Sanddune push ups x 10 reps

grappler bar push presses x 5/5 reps

general warm up (10 minutes)

barbarian rear lunges x 10/10 reps

tin mans x 100 feet

recline rope climbs x 5
specific warm up (5 minutes)
weight plate rows set up and light practice
strength (5 rounds)
heavy weight plate rows x 3 reps x 5 sets
conditioning/accessory work (2 rounds)

seated resistance pause rows x 10 reps

recline bar rows x 10 reps

weighted push ups x 10 reps

 

general warm up (10 minutes)

rotation push ups x 20 reps

mountain climbers x 75 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

tire throws set up and light practice

strength (5 rounds)

tire throws  x 100 feet

conditioning/accessory work (2 rounds)

1/2 kneeling Ahrens presses x 10 reps

Turkish get ups with Adex club x 3/3 reps