Fight Crew Workouts

Westside Fight Crew Training Tuesday May 1, 2017
May 03

Westside Fight Crew Training Tuesday May 1, 2017

Posted by Aj Dobson on

Warm Up (10-15minutes) Sled pulls- 6 return trips (60 yards) Main Exercise (20 minutes) Sumo Dead lift 1rep max Accessory Work (20 Minutes)  4 sets of 10 plyo swing jumps Inverse Curl 3 sets of 10reps 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)  Farmer walks 4 return trips(400 meters) Mobile Belt squat walks 4 return trips(400 meters)  Joint Integrity/PreHab/Concussion Limiting Training  Lying Hamstring Curls with ankle weights 100 reps Hip Joint Mobility (John Quint Protocol)  Seated Calve Raise superset with Seated Leg raise 5 sets...

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Westside Fight Crew Training Saturday April 29, 2017
May 01

Westside Fight Crew Training Saturday April 29, 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(55% Bar Weight)  Dynamic Effort Squat 5 sets of 5 reps with Bow Bar (55% Bar Weight and 25% Chain Weight) Dynamic Effort Deadlift 10 sets of 2 reps (55% 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...

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Westside Fight Crew Training Thursday April 27, 2017
May 01

Westside Fight Crew Training Thursday April 27, 2017

Posted by Aj Dobson on

Warm Up Sled pulls with body weight Main Exercise  Heavy Bamboo bar Bench 5 sets of 20   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...

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Westside Fight Crew Training Tuesday April 25, 2017
May 01

Westside Fight Crew Training Tuesday April 25, 2017

Posted by Aj Dobson on

Warm Up (10-15minutes) sled pulls with body weight  Main Exercise (20 minutes) Conventional Dead lift 1rep max Accessory Work (20 Minutes)  4 sets of 10 Reps of box squats on belt squat machine  Inverse Curl 3 sets of 10reps 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)  Farmer walks 4 return trips(400 meters) Mobile Belt squat walks 4 return trips(400 meters)  Joint Integrity/PreHab/Concussion Limiting Training  Lying Hamstring Curls with ankle weights 100 reps Hip Joint Mobility (John Quint Protocol)  Seated Calve Raise superset with...

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Westside Fight Crew Training Saturday April 22, 2017
Apr 25

Westside Fight Crew Training Saturday April 22, 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(50% Bar Weight)  Dynamic Effort Squat 5 sets of 5 reps with Bow Bar (50% Bar Weight and 25% Chain Weight) Dynamic Effort Deadlift 10 sets of 2 reps (55% 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...

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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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