Archive for the ‘hard-core workouts’ Category

general warm up (10 minutes)

Americanas x 50 reps

vertical pull a parts x 50 reps

jumping jacks x 50 reps

inch worms x 50 feet

specific warm up (5 minutes)

 back squats set up and light practice

strength (20 minutes)

back squats x 5-5-5-5-5 reps

conditioning/accessory work (1 round)

chain good mornings x 20 reps

weighted step ups x 20 reps

Sanddune split squats x 10/10 reps

Mississippi shrugs** x 10 reps

**(Note: do an isometric hold at the top for 10 seconds on each rep)

general warm up (10 minutes)

resistance band pull a parts x 100 reps

mountain climbers x 100 reps

Adex mace grave diggers x 15/15 reps

specific warm up (5 minutes)

cavestrong medley set up and light practice

strength (3 rounds)

one round of cavestrong medley=overhead log lift x 5 reps + weighted dips x 5 reps + tire flip x 5 reps + bear hug keg squats x 5 reps

conditioning/accessory work (2 rounds)

heavy Adex club 2 hand front cleans x 7 reps

neutral grip recline bar rows x 7 reps

weighted sit ups x 7 reps

general warm up (10 minutes)

barbarian squat lunges x 50 feet

double club kneeling flys x 15 reps

sandbag shouldering x 10/10 reps

specific warm up (5 minutes)

sled push + farmers walk set up and light practice

strength (4 rounds)

1 round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (1 round)

Grinder Kord 1 legged squats x 7/7 reps

kettlebell V presses x 15 reps

pause supermans x 15 reps

isometric pinch grip plate hold x max. hold time

general warm up (10 minutes)
rear bear crawls x 100 feet

Sanddune  jumps x 15 reps

clock push ups x  twice around the clock
specific warm up (5 minutes)

rescue dummy shouldering set up and light practice
strength (20 minutes)
rescue dummy shouldering  x 5 reps x 5 sets
conditioning/accessory work (3 rounds)

strict pull ups x 5 reps

bear hug keg squats x 5 reps

We started our Iron Brotherhood group several years ago. Here’s some of the reasons why, besides just having a blast when we meet.

When I left the military years ago I missed the camaraderie and  brotherhood a lot.

I have heard that from many veterans over the years, and nothing will equal that.

Well, we can’t go back, but we can build a new type of brotherhood.

I have noticed in the civilian that most guys nowadays never experience any type of brotherhood, unless they are Law Enforcement, Firefighters, or First Responders.

Many guys live in a self-made prison called  isolation. That is a very destructive way to live, if you can call that living.

In our Iron Brotherhood mens strength club, our motto is “A common struggle builds an uncommon bond”. We strive to break men out of the prison of isolation.

They find camaraderie in our workouts and the meals we eat together.

“Lift big, eat big” is another saying heard at the Cave, and the guys know how to do both.

We don’t care what religion you are or aren’t,  what your skin color is, what your politics are. We really don’t give a rip! You are welcome at the Iron Brotherhood!

general warmup (10 minutes)

Sanddune power steps x 100 reps

Sanddune squats x 15 reps

medicine ball chest passes x 10 reps

Adex mace barbarian rear lunges x 10/10 reps

specific warm up (5 minutes)

sled push/farmers walk set up and practice

strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (1 round)

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

weight stack push downs x 10 reps

general warm up (10 minutes)

double Adex club front swings x 50 reps

Adex mace grave diggers x 15/15 reps

resistance band archer pulls x 25/25 reps

Adex mace barbarian squats x 20 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (3 rounds)

1 round of Strongman medley =

tire flip x 5 reps + keg power press x 5 reps + log lift x 5 reps + weighted dips x 5 reps

conditioning/accessory work (2 rounds)

sandbag shouldering x 10/10 reps

weighted push ups x 10 reps