Wild Physique Fitness
This program is for improving a tactical athlete's strength and conditioning with some traditional bodyweight, dumbbell, barbell exercises and running to maintain cardio conditioning. It also works on improving coordination, core strength, and mobility with the addition of macebell exercises.
Macebells are easily constructed for about $25 bucks in plumbing parts and some standard weight plates. I recommend buying a few basic weights for convenience. These are 10#, 20#, and 30#.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
For Completion
B1
Burpee
5 x 10
B2
Macebell 10 TO 2
5 x 15
B3
Hollow Rock
5 x 20
B4
Macebell Hunter Curl
5 x 15
B5
Step-Ups
5 x 20
B6
Rest
5 x 5:00
C1
Agile 8
For Completion
C2
Static Stretch
1 x 5:00
A
Quick Feet
For Completion
B
Close Grip Bench Press
10, 8, 6, 4, 2
C
Pendlay Row
4 x 8
D
Powell raise
3 x 8
E1
Macebell Snake
3 x 10
E2
Macebell Kayak
3 x 15
E3
Superman
3 x 20
F1
Pigeon Stretch
2 x 0:30
F2
Agile 8
For Completion
A
Heroic Warm-up
For Completion
B1
Front Rack Walking Lunge
4 x 8
B2
Macebell Bicep Shovel
4 x 8
C1
1-Arm DB Row
4 x 8
C2
Macebell Hinge Row Twist
4 x 8
D1
Jump Rope
1 x 200
D2
Macebell Valley 360
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
D3
Hand Release Push-Up
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
D4
Jump Rope
1 x 200
E1
Agile 8
For Completion
E2
Static Stretch
1 x 5:00
A
Heroic Warm-up
For Completion
B1
Run
400, 800, 1600, 800, 400
B2
Rest
1:00, 2:00, 4:00, 2:00, 1:00
C1
Agile 8
For Completion
C2
Static Stretch
1 x 5:00
