Archive for November, 2018

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

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We are free because of the brave! Thank GOD for all of them!

In honor of all those who fought for our country we will get stronger tomorrow.

We train to stay ready for whatever comes.

Weakness is useless and invites aggression.

Get strong and stay strong!