general warm up (10 minutes)

resistance band pull a parts x 125 reps

dislocates x 10 reps

suitcase kettlebell swings x 30 reps

Sanddune jumps x 15 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 8 reps  x 4 sets

conditioning/accessory work (2 rounds)

weighted lateral step ups x 10/10 reps

weighted calf raises x 20 reps

 

Here at the Cave we continuously strive to bring you the very best training we possibly can.  We learn from the best coaches/athletes,  around so we can help you achieve your goals. Our unconventional training involves maces, clubs, sandbags, kettlebells, kegs, stones, bands and more.

 

The Cave is also the birthplace of macefit.com which is one of our most popular  classes.

When you see this sign, drive through to the back parking lot!

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general warm up (10 minutes)

AirDyne bike x 10 calories

Sanddune push ups x 15 reps

Sanddune jumps x 10 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

tire flip/log G-to-O.H. lift set up and light practice

strength (4 rounds)

one round = tire flip x 3 reps + log G-to-O.H. lift x 3 reps

conditioning/accessory work (3 rounds)

heavy tappers x 5/5 reps

recline rope climbs x 3

The Arc is one of the most versatile tools we use at the Cave.

It can be used to do club exercises or mace exercises.

This is a great tool to start your training with!

They are American made and guaranteed for life.

Buy your Arc here today

 

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

resistance band baseball swings x 20/20 reps

keg squats x 5 reps

Grinder Kord flys x 15 reps

specific warm up (5 minutes)

Farmers walk/weighted dips set up and light practice

strength (4 rounds)

one round = Farmers walk x 50 feet + weighted dips x 3 reps

conditioning/accessory work (3 rounds)

seated resistance band rows x 12 reps

side planks x 60 seconds each side

The Cave will be closed until 3pm.

Regular classes will be held this afternoon.

general warm up (10  minutes)

double club front swings x 50 reps

resistance band pause face pulls x 20 reps

diamond push ups x 15 reps

alternating rear  barbarian lunges x 20 reps

specific warm up (5 minutes)

Spoto press set up and light practice

strength (20 minutes)

Spoto press x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

Sanddune plyo push ups x 12 reps

Grinder Kord reverse flys x 12 reps

No barbells tonight, just dumbbells and a medicine ball