Archive for the ‘#airgym’ Category

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

Sanddune push ups x 20 reps

Sanddune jumps x 10 reps

overhead weight plate carry x 100 feet

specific warmup (5 minutes)

Burgener drills

snatch set up and practice

strength (20 minutes)

snatch x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Adex club long cycles x 20 reps

kettlebell helicopters x 20 reps

 

 

 

 

Summer is just about here and so are more training opportunities for you !

Here’s what you can look forward to:

  • more Open Gym hours
  • AirGym  is coming
  • one-on-one macefit training
  • macefit workshops for your group or team

Contact Frank for more information

call or text (941)228-8341

cavestrongnation@gmail.com

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

Adex club 2 hand side swings x 40 reps

side shuffles x 200 feet

resistance band baseball swings x 20/20 reps

specific warmup (5 minutes)

lateral sled pulls set up and practice

strength (20 minutes)

lateral sled pulls x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

1 hand farmers walks x 100 feet

Adex club windmills x 5/5 reps

side planks x max. time each side

 

general warm up (10 minutes)

double Adex club front swings x 30 reps

push ups x 25 reps

Sanddune split squats x 10/10 reps

kettlebell goblet squats x 15 reps

specific warmup (5 minutes)

dumbbell clean & jerk set up and practice

strength (20 minutes)

dumbbell clean & jerk x 3/3-3/3-3/3-3/3-3/3 reps

Note:  Use P.A.P. right before the last set

conditioning/accessory work (2 rounds)

Adex arc (short mace) 1/2 kneeling 360’s x 30 reps

Adex club seated Ahrens press x 10 reps

 

 

 

 

general warm up (10 minutes)

Adex club alternating front swings x 30 reps

Adex club long cycles x 25 reps

Sanddune plyo push ups x 10 reps

Sanddune jumps x 10 reps

specific warmup (5 minutes)

double  hang power snatch x 10 reps

Strongman log Viper press set up and practice

strength (20 minutes)

Strongman log Viper press x 4-4-4-4-4-4 reps

conditioning/accessory work (2 rounds)

Adex club Ahrens press x 10 reps

heavy Adex club 2 hand front cleans x 5 reps

 

 

 

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

resistance band pause face pulls x 20 reps

rear bear crawls x 100 feet

Adex club 2 hand mills x 30 reps

specific warmup (5 minutes)

bench press set up and practice

strength (20 minutes)

bench press x 8/8/8/8 reps

conditioning/accessory work (3 rounds)

thick bar Pendlay rows x 5 reps

Sanddune push ups x 15 reps

 

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

resistance band blast offs x 20 reps

leg lifts x 25 reps

specific warmup (5 minutes)

 high/low sled sprints set up and practice

strength (20 minutes)

high/low sled sprints x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

Adex mace alternating rear barbarian lunges x 20 reps

hanging Iron Boot knee raises x 15 reps

side plank x max. time each side