Don’t limit yourself

One of my favorite mentors, Zach Even-Esh says, “I won’t discriminate against anything that will make me stronger!”.

I agree 100%!

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.

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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)

barbarian squat lunges x 50 feet

double club kneeling flys x 15 reps

sandbag shouldering x 10/10 reps

specific warm up (5 minutes)

sled push + farmers walk set up and light practice

strength (4 rounds)

1 round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (1 round)

Grinder Kord 1 legged squats x 7/7 reps

kettlebell V presses x 15 reps

pause supermans x 15 reps

isometric pinch grip plate hold x max. hold time

general warm up (20 minutes)

bear crawls x 100 feet

jumping jacks x 50 reps

seated Adex Arc 10-to-2’s x 40 reps

double club snatches x 10 reps

specific warm up (5 minutes)

neutral grip bench press set up and light practice

strength (20 minutes)

neutral grip bench press x
 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

pause seated resistance band rows x 10 reps

Grinder Kord chain push ups x 10 reps

The Cave will be open for our annual “Black & Blue” Friday.

Forget the sales, we’re going to train!

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

elevated push ups x 15 reps

Adex mace 360’s x 40 reps

Adwx mace grave diggers x 15/15 reps

specific warm up (5 minutes)
keg clean & press set up and light practice
strength (20 minutes)
keg clean & press x 4-4-4-4 reps

conditioning/accessory work (2 rounds)

Heavy Adex club front cleans x 8reps

long cycles x 25 reps

general warm up (10 minutes)

resistance band suitcase deadlifts x 20 reps

medicine ball isometric crush x max effort x 3

Sanddune jumps x 10 reps

recline rope climbs x 5

specific warm up (5 minutes)
stone loading set up and light practice
strength (20 minutes)
stone loading** x 3-3-3-3-3 reps

**Note: substitute a keg if no stone is available
conditioning/accessory work (2 rounds )

Grinder Kord reverse flys x 15 reps

pause dumbbell bat wing rows x 10 reps

 

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

side shuffles x 200 feet

traveling broad jumps x 100 feet

barbarian split squats x 10/10 reps
specific warm up (5 minutes)
back squat set up and light practice
strength (20 minutes)
back squats x 8-8-8-8 reps
conditioning/accessory work (2 rounds )

sandbag good mornings x 20 reps

weighted step ups x 20 reps

general warm up (10 minutes)

resistance  band pull a parts x 100 reps

Adex club barbarian pull overs x 25 reps

clock push ups x twice around the clock

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8-8-8-8 reps

conditioning/accessory work (2 rounds )

snatch grip high pulls x 8 reps

seated resistance band snatch grip rows x 8 reps

Sanddune push ups x 16 reps