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)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
Note: no conditioning/accessory work during tests
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general warm up (10 minutes)

kettlebell figure 8’s to hold x 25 reps

rear bear crawls x 100 feet

Sanddune plyo push ups x 12 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 6 reps x 4 sets

conditioning/accessory work (3 rounds)

seated pause resistance band rows x 10 reps

keg power press x 5 reps

general warm up (10 minutes)

resistance band vertical pull a  parts x 50 reps

resistance band pull a parts x 50 reps

Sanddune jumps 10 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

pause bat wing rows x 10 reps

Zercher sandbag squats x 15 reps

resistance band good mornings x 20 reps

general warm up (10 minutes)

AirDyne x 14 calories

dumbbell hang power snatches x 8/8 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

strict pull ups/dips  super set

set up and light practice

strength (5 supersets)

one superset=strict pullups x 4 reps + dips x 4 reps

conditioning/accessory work (1 round)

Power Wheel rollouts x 15 reps

Sanddune push ups x 15 reps

Zottman curls x 10 reps

isometric bear hug keg hold x maximum time

 

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

resisyance band pull a parts x 50 reps

discloates x 10 reps

Sanddune jumps x 12 reps

Burgener drills

specific warm up (5 minutes)

hang power snatch set up and light practice

strength (20  minutes)

hang power snatch x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

sandbag overhead squats x 10 reps

snatch grip high pulls x 10 reps

general warm up (10 minutes)

bear crawls x 100 feet

clock push ups x once around the clock

Sanddune squats x 15 reps

specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 6 reps x 4 sets

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 20 reps

weight stack tricep push downs x 10 reps

Iron Brotherhood-Sept 7, 2019

Posted: September 8, 2019 in Uncategorized