Archive for May, 2017

general warm up (10 minutes)

mountain climbers x 100 reps

kettlebell swings x 50 reps

Adex club pull overs x 25 reps

elevated push ups x 15 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Ahrens press x 10 reps

strict dumbbell rows x 5/5 reps

 

general warm up (10 minutes)

clock push ups x twice around the clock

Adex club inside  mills x 20/20 reps

alternating leg lifts x 40 reps

Adex mace “10-to2” x 20 reps (using competition counting method)

traveling broad jumps x 100 feet

specific warm up (5 minutes)

Burgener drills

clean grip high pulls set up and light reps

strength (20 minutes)

clean grip high pulls x 5/5/4/4/3/3/2/2 reps

conditioning/accessory work (2 rounds)

recline bar rows with feet on bench x 10 reps

dips x 10 reps

pinch grip plate hold x max. time

We are a strength-based gym. Everything we do centers on getting strong!

IMG_2649

That doesn’t mean you should be  limited to only picking up heavy stuff or pushing it.

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I expect all of our athletes to be able to express that strength through quality movement.

IMG_2554.JPGJumping is one of those movements, as shown above.

IMG_2634Being able to do unconventional exercises is another expression of strength through movement.

Showing strength through bodyweight exercises is another way also.

IMG_2739Don’t limit your self! Your body is so much more capable than many people think it is.

Get your mental game in order and watch what happens.

 

 

 

thAs we enter Memorial Day weekend, I always think of the guys I served with.

It was an honor to be part of this unit!

general warm up (10 minutes)

Adex club side cleans x 40 reps

Adex club front clean & squat x 20 reps

Adex mace BTN stretch x 60 seconds each side

tuck jumps x 10 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light reps

strength (20 minutes)

squat cleans x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

isometric pull x max effort

Memorial Day schedule

Posted: May 25, 2017 in Uncategorized

In the morning we will be closed in order to pay our respects to all those who have paid the ultimate price for our freedom. This should be a time of deep reflection for all Americans.

Memorial day is not just another 3 day weekend so people can get drunk and stupid!

We will train in the afternoon because every citizen should be fit, strong, and prepared to fight if we have to.

The Cave will be open 3:00-7:00pm (last class starts at 6:30pm)

general warm up (10 minutes)

rotation push ups x 20 reps

Adex club 2 hand mills x 15/15 reps

Zercher sandbag cleans x 10 reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

weighted dips set up and light reps

strength (20 minutes)

weighted dips x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

weighted push ups x 10 reps

barbell floor press x 10 reps