Fight Crew Workouts

Westside Fight Crew Training Thursday March 16 , 2017
Mar 17

Westside Fight Crew Training Thursday March 16 , 2017

Posted by Aj Dobson on

Warm Up Boxing Pad work (10-15 min) Main Exercise  Upper body sled pulls with body weight 3 rounds of 5 minutes 9 sets of 3 reps bench press (wide grip, reg grip, close grip) Tricep pull downs 3 sets of 10 reps Bamboo bar bench press 5 sets of 20   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...

Read more

Westside Fight Crew Training Tuesday March 14, 2017
Mar 17

Westside Fight Crew Training Tuesday March 14, 2017

Posted by Aj Dobson on

Warm Up (10-15minutes) sled pulls with body weight  Main Exercise (20 minutes) Sumo Deadlift w/ weight on 4 inch 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...

Read more

Westside Fight Crew Training Saturday March 11, 2017
Mar 17

Westside Fight Crew Training Saturday March 11, 2017

Posted by Aj Dobson on

Warm Up  Sled Pulls 8-10 x 60 yard return trips with body weight  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...

Read more

Westside Fight Crew Training Thursday March 9, 2017
Mar 17

Westside Fight Crew Training Thursday March 9, 2017

Posted by Aj Dobson on

Warm Up Sled pulls  5 x60 yard return trips Main Exercise  9 sets of 3 reps bench press with the football bar(wide grip, reg grip, close grip)work up each set Bamboo bar bench press 5 sets of 20 Bamboo bar Skull crushers 3 sets of 10    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)...

Read more

Westside Fight Crew Training Tuesday March 7, 2017
Mar 09

Westside Fight Crew Training Tuesday March 7, 2017

Posted by Aj Dobson on

Warm Up (10-15minutes) sled pulls with body weight  Main Exercise (20 minutes) Conventional Deadlift on 4 inch 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...

Read more

Westside Fight Crew Training Saturday March 4, 2017
Mar 09

Westside Fight Crew Training Saturday March 4, 2017

Posted by Aj Dobson on

Warm Up  Sled Pulls 8-10 x 60 yard return trips with body weight  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...

Read more