Archive for July, 2019

general warm up (10 minutes)

resistance band pull a parts x 125 reps

dislocates x 10 reps

suitcase kettlebell swings x 30 reps

Sanddune jumps x 15 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 8 reps  x 4 sets

conditioning/accessory work (2 rounds)

weighted lateral step ups x 10/10 reps

weighted calf raises x 20 reps

 

general warm up (10 minutes)

AirDyne bike x 10 calories

Sanddune push ups x 15 reps

Sanddune jumps x 10 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

tire flip/log G-to-O.H. lift set up and light practice

strength (4 rounds)

one round = tire flip x 3 reps + log G-to-O.H. lift x 3 reps

conditioning/accessory work (3 rounds)

heavy tappers x 5/5 reps

recline rope climbs x 3

The Arc is one of the most versatile tools we use at the Cave.

It can be used to do club exercises or mace exercises.

This is a great tool to start your training with!

They are American made and guaranteed for life.

Buy your Arc here today

 

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

resistance band baseball swings x 20/20 reps

keg squats x 5 reps

Grinder Kord flys x 15 reps

specific warm up (5 minutes)

Farmers walk/weighted dips set up and light practice

strength (4 rounds)

one round = Farmers walk x 50 feet + weighted dips x 3 reps

conditioning/accessory work (3 rounds)

seated resistance band rows x 12 reps

side planks x 60 seconds each side

The Cave will be closed until 3pm.

Regular classes will be held this afternoon.

general warm up (10  minutes)

double club front swings x 50 reps

resistance band pause face pulls x 20 reps

diamond push ups x 15 reps

alternating rear  barbarian lunges x 20 reps

specific warm up (5 minutes)

Spoto press set up and light practice

strength (20 minutes)

Spoto press x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

Sanddune plyo push ups x 12 reps

Grinder Kord reverse flys x 12 reps

No barbells tonight, just dumbbells and a medicine ball