General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**
Archive for the ‘core exercises’ Category
Cave Strong-quarterly strength & work capacity tests #5 & #6
Posted: October 17, 2018 in #how to get strong, @airgyms, Adex, Adex exercise clubs, Adex mace, bodyweight, cave strong, cave strong nation, coaching, core exercises, exercise clubs, fitness, How to stay fit, lose weight, motivation, personal training, safe workouts, Sanddune training, semi private training, small group workouts, strength tests, strength training for women, strong abs, tests, the Cave, Uncategorized, unconventional workouts, womens fitnessTags: #motivation, fitness, fitness tests, strength tests, work capacity tests
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Cave Strong-training of the day (TOD) #292
Posted: October 12, 2018 in Adex, Adex mace, Battling Ropes, cave strong, cave strong nation, core exercises, fitness, lose weight, master athletes, motivation, personal training, safe workouts, semi private training, small group workouts, strength training for women, strong abs, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: #motivation, Battling Ropes, fitness, grappler twists, Underground
General warm up (10 minutes)
Battling Ropes double waves x 50 reps
Battling Ropes sidewinders x 50 reps
jumping jacks x 30 reps
Specific warm up (5 minutes)
grappler twists set up and light practice
Strength (20 minutes)
grappler twists x 20-16-12-8 reps
Conditioning/accessory work (2 rounds)
Adex mace grave diggers x 15/15 reps
Adex club long cycle lunges x 20 reps
Cave Strong-training of the day (TOD) #291
Posted: October 11, 2018 in Adex mace, cave strong, cave strong nation, core exercises, deadlifts, grip, How to stay fit, lose weight, motivation, old school, personal training, power lifting, safe workouts, Sanddune training, semi private training, small group workouts, strength training for women, strong abs, the Cave, Trainer certifications, trainer seminars, trainers workshops, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: #motivation, power, strength-building, Underground
General warm up (10 minutes)
resistance band pull a parts x 100 reps
recline rope climbs x 5
resistance band Sumo high pulls x 15 reps
dumbbell hang power snatches x 10/10 reps
Specific warm up (5 minutes)
Sumo deadlifts (double overhand grip) set up and light practice
Strength (20 minutes)
Sumo deadlifts (double overhand grip) x 5/5/5/5/5 reps
Conditioning/accessory work (2 rounds)
Zercher sandbag cleans x 10 reps
Adex mace barbarian split squats x 10/10 reps
Sanddune push ups x 20 reps
Cave Strong-training of the day (TOD)
Posted: September 6, 2018 in cave strong, cave strong nation, core exercises, fitness, How to stay fit, lose weight, motivation, resistance bands, safe workouts, semi private training, small group workouts, strength training for women, strong abs, Uncategorized, unconventional workouts, Underground Strength, veteran-ownedTags: #core strength, #motivation, how to do keg training, keg workouts, power
general warm up (10 minutes)
resistance band pull a parts x 75 reps
kettlebell goblet squats x 20 reps
kettlebell suitcase swings x 30 reps
resistance band Sumo high pulls x 15 reps
specific warm up (5 minutes)
lateral keg loading set up and light practice
strength (20 minutes)
lateral keg loading x 10/10-10/10-10/10 reps
conditioning/accessory work (2 rounds)
Zercher sandbag cleans x 15 reps
double club front cleans x 15 reps
Cave Strong-training of the day (TOD)
Posted: August 22, 2018 in #underground training, cave strong, cave strong nation, how to be healthy, How to stay fit, kettlebells, lose weight, motivation, personal training, semi private training, sled workouts, sleds, small group workouts, strong abs, the Cave, Uncategorized, unconventional workouts, Underground Strength, womens fitnessTags: #motivation, coaching, fitness, How to get strong with sleds, muscle endurance, power, strength, Underground
general warm up (10 minutes)
clock push ups x twice around the clock
kettlebell figure 8’s x 30 reps
dumbbell push press x 10/10 reps
band resisted squats x 15 reps
specific warm up (5 minutes)
rear sled pulls set up and light practice
strength (20 minutes)
rear sled pulls x 100 feet 1/1/1/1
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
weighted step ups x 20 reps
Cave Strong-training of the day (TOD)
Posted: August 21, 2018 in cave strong, cave strong nation, core exercises, fitness, grip, lose weight, old school, safe workouts, semi private training, strong abs, the Cave, Trainer certifications, trainer seminars, trainers workshops, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: #motivation, building muscle endurance, fitness
general warm up (10 minutes)
rotation push ups x 20 reps
resistance band pull a parts x 100 reps
Zercher sandbag cleans x 10 reps
recline rope climbs x 5 reps
specific warm up (5 minutes)
hand over hand sled pulls set up and light practice
strength (20 minutes)
hand over hand sled pulls x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
Russian kettlebell flys x 5/5 reps
dumbbell pull overs x 10 reps
Cave Strong-training of the day (TOD)
Posted: August 16, 2018 in cave strong, cave strong nation, coaching, core exercises, lose weight, open gym, safe training, safe workouts, Sanddune training, semi private training, sled workouts, sleds, small group workouts, strength training for women, strong abs, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: fitness, How to build strength, How to get strong with sleds, power, sled workouts
general warm (10 minutes)
double Adex club front swings x 35 reps
elevated push ups x 15 reps
Sanddune split squats x 10/10 reps
chimp walks x 100 feet
specific warm up (5 minutes)
sled push set up and practice
strength (20 minutes)
heavy sled push x 50 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
Russian plank flys x 5/5 reps
sandbag BTN good mornings x 20 reps
weighted side bends x 30 reps
