macefit training #87

general warm up (10 minutes)

inside mills x 20 reps

2 hand side swings x 40 reps

rear walking barbarian lunges x 50 feet

specific warm up (5 minutes)
360’s set up and light practice
strength (7 rounds)

360’s>>>one round = x 30 seconds work + 30 seconds rest

conditioning/accessory work (2 rounds)

double club chest press front raises x 10 reps

double club lateral pull overs x 10 reps

macefit training #86

general warm up (10 minutes)

Americanas x 50 reps

inside helicopters x 15/15 reps

BTN stretch x 90 seconds x 1/1

specific warm up (5 minutes)
double club side cleans & lateral pull overs set up and light practice
strength (20 minutes)

double club side cleans & lateral pull overs x 20-16-12-8 reps

conditioning/accessory work (2 rounds)

10-to-2 x 20 reps

side strikes x 10/10 reps

 

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macefit training #85

general warm up (10 minutes)

figure 8’s to hold x 25 reps

1 hand halos x 15/15 reps

outside mills x 15/15 reps

 specific warm up (5 minutes)

double club barbarian squats set up and light practice

strength (20 minutes)

double club barbarian squats x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

star complex x 1

kneeling double club chest presses x 10 reps

 

macefit training #84

general warm up (10 minutes)

alternating 1 hand front swings x 40 reps

barbarian squats x 20 reps

2 hand halos x30 reps

sliders specific warm up (5 minutes)

strength (20 minutes)

sliders x 8/8-8/8-8/8-8/8 reps

conditioning/accessory work (2 rounds)

double club front cleans x 15 reps

paddling x 20/20 reps

macefit training #83

general warm up (10 minutes)

figure 8’s to hold x 40 reps

1/2 kneeling 2 hand halos x 15/15 reps

mace paddling x  20/20 reps

specific warm up (5 minutes)

Gama cast set up and light practice

strength (2 rounds)

Heavy Gama casts x 10-10-10-10 reps

conditioning/accessory work (2 rounds)

alternating 1 hand front cleans x 20 reps

Russian plank flys x 5/5 reps

 

macefit training #82

general warm up (10 minutes)

Americanas x 30 reps

standing figure 8’s x 15/15 reps

windmills x 5/5 reps

specific warm up (5 minutes)

seated 10-to-2 set up and light practice

strength (6 rounds)

one round of seated 10-to-2 = work x 60 seconds + rest x 60 seconds

conditioning/accessory work (2 rounds)

kneeling Ahrens press x 10 reps

long cycle lunges x 20 reps

 

“Work it, girl!”

These gals are part of the “night shift”at the Cave. They come in after  long, grueling work days and get it done!

2018-10-29 07.18.54

macefit training #81

general warm up (10 minutes)

mace swings x 20/20 reps

crossbody swings x 15/15 reps

360’s x 30 reps

specific warm up (5 minutes)

2 hand side cleans set up and light practice

strength (20 minutes)

heavy 2 hand side cleans x 5/5 reps x 5 sets

conditioning/accessory work (2 rounds)

double lateral pull overs x 15 reps

double snatches x 10 reps