Fight Crew Workouts

Westside Fight Crew Training Thursday April 20, 2017
Apr 21

Westside Fight Crew Training Thursday April 20, 2017

Posted by Aj Dobson on

Warm Up Sled pulls with body weight Main Exercise   Bench max w/ football bar   Accessory Work (Progress From Last Week)  Freak bar bench press 3 stes of 9 reps( 3 reps fully extended, 3 reps half extented, 3 reps 1 inch from your chest) Athletic Training Platform V Grip Rows 4 sets of 8 followed by a burnout set Dirty 30's  Single Arm Dumbbell Rows 3 sets of 10 (Heavy) Hip/Ab Machine 100 reps    (Secondary Work Out) Joint Integrity/PreHab/Concussion Limiting Training  Bamboo bar Shoulder press 4 sets of 25 reps 100 Banded Tricep Extensions/100 banded Face Pulls/ Seated...

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Westside Fight Crew Training Tuesday April 18, 2017
Apr 18

Westside Fight Crew Training Tuesday April 18, 2017

Posted by Aj Dobson on

Warm Up (10-15minutes) sled pulls with body weight  Main Exercise (20 minutes) Sumo Deadlift on 4inch mat max Accessory Work (20 Minutes)  4 sets of 10 Reps of box squats on belt squat machine  Inverse Curl 3 sets of 10reps with minimum resistance  Single Leg Hip/Quad machine 3 sets of 10 reps reverse hyper 3 sets of 10 reps Mandatory Conditioning (15 minutes Of Work with 30 seconds break between rounds)  War wagon with 270lbs Sprint (400 meters) Safety squat bar walks body weight (400 meters) Belt squat walks (3 rounds of 5 minutes)  Joint Integrity/PreHab/Concussion Limiting Training  Lying Hamstring Curls with ankle weights...

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Westside Fight Crew Training Saturday April 15, 2017
Apr 18

Westside Fight Crew Training Saturday April 15, 2017

Posted by Aj Dobson on

Warm Up  Sled Pulls 8-10 x 60 yard return trips  Main Exercises All Dynamic Effort percentages are based of the individuals 1 rep max in that given lift. its NEVER based off a hypothetical number.  Dynamic Effort Bench 8 sets of  8 reps(45% Bar Weight)  Dynamic Effort Squat 5 sets of 5 reps with Cambared Bar (60% Bar Weight and 25% Chain Weight) Dynamic Effort Deadlift 10 sets of 2 reps (50% Bar Weight and 25% Band Tension)  Accessory Work (Depending On Given Weaknesses)  Shoulder press with dumb bells 3 sets of 20 (medium intensity)  Inverse Curl 3 sets of 15 reps (Focus On fast Contraction) ...

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Westside Fight Crew Training Thursday April 13, 2017
Apr 18

Westside Fight Crew Training Thursday April 13, 2017

Posted by Aj Dobson on

Warm Up Boxing Pad work (10-15 min)/ sled pulls with body weight Main Exercise   Bench max w/ black bands   Accessory Work (Progress From Last Week)  Dumbbells 3 sets of 10 reps (Heavy) Athletic Training Platform V Grip Rows 4 sets of 8 followed by a burnout set Rear Delt Flies 3 sets of 20 reps  Single Arm Dumbbell Rows 3 sets of 10 (Heavy) Hip/Ab Machine 100 reps    (Secondary Work Out) Joint Integrity/PreHab/Concussion Limiting Training  Bamboo bar Shoulder press 4 sets of 25 reps 100 Banded Tricep Extensions/100 banded Face Pulls/ Seated War Wagon Shrugs 5 sets of 20 Head...

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Westside Fight Crew Training Tuesday April 11, 2017
Apr 18

Westside Fight Crew Training Tuesday April 11, 2017

Posted by Aj Dobson on

Warm Up (10-15minutes) sled pulls with body weight  Main Exercise (20 minutes) 7th pin Zercher squats max Accessory Work (20 Minutes)  4 sets of 10 Reps of box squats on belt squat machine  Inverse Curl 3 sets of 10reps with minimum resistance  Single Leg Hip/Quad machine 3 sets of 10 reps reverse hyper 3 sets of 10 reps 40 reps plyo box jumps Mandatory Conditioning (15 minutes Of Work with 30 seconds break between rounds)  War wagon with 270lbs Sprint (400 meters) Safety squat bar walks body weight (400 meters) Belt squat walks (3 rounds of 5 minutes)  Joint Integrity/PreHab/Concussion Limiting Training  Lying Hamstring...

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Westside Fight Crew Training Saturday April 8, 2017
Apr 18

Westside Fight Crew Training Saturday April 8, 2017

Posted by Aj Dobson on

Warm Up  Sled Pulls 8-10 x 60 yard return trips  Main Exercises All Dynamic Effort percentages are based of the individuals 1 rep max in that given lift. its NEVER based off a hypothetical number.  Dynamic Effort Bench 8 sets of  8 reps(45% Bar Weight)  Dynamic Effort Squat 5 sets of 5 reps with Cambared Bar (60% Bar Weight and 25% Chain Weight) Dynamic Effort Deadlift 10 sets of 2 reps (50% Bar Weight and 25% Band Tension)  Accessory Work (Depending On Given Weaknesses)  Shoulder press with dumb bells 3 sets of 20 (medium intensity)  Inverse Curl 3 sets of 15 reps (Focus On fast Contraction) ...

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