Archive for the ‘Adex’ Category

Win a free Adex steel mace

Posted: February 4, 2019 in Adex, Adex mace, how to be healthy, lose weight, safe workouts, Uncategorized
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If you are an action-taker, then grab this deal now!

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Be the first person to register for our next Mace Fit® Instructor Certification in Casselberry Florida (near Orlando and all the attractions) and you will get a free, fully-loaded Adex steel mace.

If you are not yet familiar with Mace Fit®, take a look here and see some of the challenging and effective exercises you will learn.

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You will also learn how to start Mace Fit® classes at your own gym.

So, if you are not sure if this is for you, then check out our basic course here first

for only $20

Remember only one person will win the free Adex steel mace.

So what are you waiting for?

Go grab your free mace !

Cave Strong-quarterly strength & work capacity tests #7 & #8

Posted: January 24, 2019 in Adex, Adex exercise clubs, Adex mace, cave strong nation, exercise clubs, How to start a mace program, How to stay fit, motivation, safe workouts, Sanddune training, semi private training, small group workouts, steel clubs & maces, strength training for women, the Cave, Uncategorized, womens fitness
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General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**

Cave Strong-training of the day (TOD) #320

Posted: December 9, 2018 in Adex, Adex exercise clubs, cave strong, cave strong nation, coaching, exercise clubs, fat loss, fit Moms, grip training, lose weight, motivation, odd objects, personal training, physical culture, strength training for women, the Cave, Uncategorized, unconventional training, veteran-owned, womens fitness
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general warm up (10 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

resistance band suitcase deadlifts x 20 reps

resistance band archer pulls x 20/20 reps

specific warm up (5 minutes)

lateral loading** set up and light practice

strength (20 minutes)

lateral loading** x 10/10-8/8-6/6-4/4 reps

**Use a keg, stone, or heavy sand bag as needed

conditioning/accessory work (3 rounds)

Adex club side clean/lateral pull over x 10/10 reps

Zercher sandbag cleans x 10 reps

 

Cave Strong-training of the day (TOD) #313

Posted: November 29, 2018 in @airgyms, Adex, Adex exercise clubs, cave strong, cave strong nation, exercise clubs, How to stay fit, lose weight, motivation, safe workouts, semi private training, small group workouts, strength training for women, the Cave, unconventional workouts, Underground Strength, veteran-owned, womens fitness
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general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

resistance archer pulls x 30/30 reps

barbarian pull overs x 30 reps

specific warm up (5 minutes)

strict press set up and light practice

strength (20 minutes)

strict press x 5-5-5-5-5 reps

conditioning/accessory work (3 rounds)

dips x 7 reps

chain press x 5/5 reps

Cave Strong-training of the day (TOD) # 309 “Black & Blue” Friday

Posted: November 22, 2018 in @airgyms, Adex, Adex exercise clubs, Adex mace, cave strong, cave strong nation, exercise clubs, hard-core workouts, mental toughness, motivation, old school, safe workouts, semi private training, small group workouts, steel clubs & maces, unconventional workouts
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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

Cave Strong-training of the day (TOD) #307

Posted: November 18, 2018 in Adex, Adex exercise clubs, Adex mace, cave strong, cave strong nation, exercise clubs, fitness, lose weight, motivation, powerlifting, private classes, safe workouts, semi private training
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general warm up (20 minutes)

bear crawls x 100 feet

jumping jacks x 50 reps

seated Adex Arc 10-to-2’s x 40 reps

double club snatches x 10 reps

specific warm up (5 minutes)

neutral grip bench press set up and light practice

strength (20 minutes)

neutral grip bench press x
 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

pause seated resistance band rows x 10 reps

Grinder Kord chain push ups x 10 reps

Cave Strong-training of the day (TOD) #293

Posted: October 28, 2018 in Adex, Adex mace, cave strong, cave strong nation, How to stay fit, motivation, odd objects, old school, personal training, safe workouts, semi private training, small group workouts, strength training for women, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitness
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general warm up (10 minutes)

double club swing x 25 reps

2 hand front swing x 25 reps

Slider inchworms x 50 feet

specific warm up (5 minutes)

stone carry set up and light practice

strength (4 rounds)

stone* carry x 100 feet

*substitute keg as needed

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

pause bat wing rows x 10 reps

rotation walking lunges with mace x 50 feet

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