Archive for March, 2019

schedule change for next week

Posted: March 30, 2019 in Uncategorized

The Cave will be closed on Thursday April 4
The Tropical Trauma class usually done on Thursday will be moved to Wednesday April 3 at 6:00pm

general warm up (10 minutes)

resistance band baseball swings x 20/20 reps

Adex club 2 hand side swings x 40 reps

windshield wipers x 20 reps

tin mans x 100 feet

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1-1-1-1-1

conditioning/accessory work (2 rounds)

dumbbell rows x 7/7 reps

hanging knee raises x 10 reps

weighted step ups x 20 reps


general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

Battling Ropes roll overs x 30 reps

barbarian split squats x 10/10 reps

dumbbell hang power snatch x 7/7 reps

specific warm up (5 minutes)

Strongman complex set up and light practice

strength (4 rounds)

1 round=ground to overhead log lift x 3 reps + stone carry x 100 feet

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

1 arm farmers walk x 100 feet



general warm up (10 minutes)

Americanas x 50 reps

clock push ups x twice around the clock

barbarian walking lunges** x 100 feet

**Adex steel mace

specific warm up (5 minutes)

strict pull up/dip superset practice

strength (8 supersets)

one superset = strict pull ups x 3 reps + dips x 3 reps

conditioning/accessory work (2 rounds)

Neuro Grip push ups x 10 reps

heavy 2 hand front cleans** x 7 reps

**Adex steel club

If your not mentally tough, your won’t be physically tough either.

So why didn’t I say strong instead of tough?

Simple, we are surrounded by a culture that want the easy way out of everything .

They just quit and walk away rather than fight their way through.

If their sense of entitlement gets blind-sided by reality, they crumble.

How in the world can a person who thinks and acts that way ever expect to persevere through hard training? They won’t, that’s all.

It takes grit, guts, and discipline to build real strength and it all starts in the mind.