Cave Strong-training of the day (TOD) #618

general warmup (15 minutes) flutter kicks x 150 reps kettlebell figure 8’s to hold x 40 reps side straddles x 200 feet chimp walks x 100 feet specific warmup (5 minutes) set up and light practice strength (4 rounds) heavy hand-over-hand sled pulls x 100 feet conditioning/accessory work (2 rounds) floor presses x 12 repsContinue reading “Cave Strong-training of the day (TOD) #618”

Cave Strong-Cyber Smack Down Monday (TOD) #617

general warmup (15 minutes) long cycles x 50 reps medicine ball throw & sprint x 10 tire flips x 5 reps barbarian lateral lunges x 20 reps specific warmup (5 minutes) circuit set up and light practice strength (4 rounds) one round = sled push x 50 feet + frame carry x 50 feet +Continue reading “Cave Strong-Cyber Smack Down Monday (TOD) #617”

Cave Strong-Black & Blue Friday (TOD) #616

general warmup (15 minutes) barbarian knee walkups x 15 reps battering rams x 15/15 reps clock pushups x once around the clock dumbbell push press x 10/10 reps specific warmup (5 minutes) stone carry & log lift set up and light practice strength (4 rounds) one round=stone carry x 100 feet + log overhead liftContinue reading “Cave Strong-Black & Blue Friday (TOD) #616”

Cave Strong-training of the day (TOD) #615

general warmup (15 minutes) rear bear crawls x 100 feet Power Wheel rollouts x 12 reps long cycles x 35 reps Sanddune jumps x 10 reps specific warmup (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 7 reps x 4 sets conditioning/accessory work (2 rounds) dumbbell pullovers x10Continue reading “Cave Strong-training of the day (TOD) #615”

Cave Strong-training of the day (TOD) #614

general warmup (15 minutes) situps x 25 reps resistance band 1 hand pause face pulls x 12/12 reps mountain climbers x 75 reps recline rope climb x 5 specific warmup (5 minutes) Zercher sandbag squats set up and light practice strength (20 minutes) Zercher sandbag squats x 20-15-10-5 reps conditioning/accessory work (2 rounds) resistance bandContinue reading “Cave Strong-training of the day (TOD) #614”

WHO NEEDS BLACK FRIDAY? WE HAVE A BIG SALE ON OUR CERTIFICATION NOW!

We have had a great sale going on for a couple of weeks already in case you missed it. You can save $75 on any of our four upcoming Mace FitĀ® Instructor Certifications right now! For your convenience we have them in New Jersey, North Carolina, Miami FL, and Sarasota FL and they are allContinue reading “WHO NEEDS BLACK FRIDAY? WE HAVE A BIG SALE ON OUR CERTIFICATION NOW!”

GRAY HAIR, WHITE HAIR, NO HAIR? YOU STILL NEED TO TRAIN!

In fact, if you are over 40 you need to workout now more than ever. The older you get (over 50, over 60 or more) the importance level goes up more. You cannot afford health-wise to just sit on your butt and watch TV or scroll through social media for hours and hours every day.Continue reading “GRAY HAIR, WHITE HAIR, NO HAIR? YOU STILL NEED TO TRAIN!”

Cave Strong-training of the day (TOD) #613

general warmup (15 minutes) mountain climbers x 100 reps jumping jacks x 50 reps tin mans x 100 feet chimp walks x 100 feet specific warmup (5 minutes) dumbbell complex set up and light practice strength (3 rounds) one round of dumbbell complex = snatch x 5/5 reps + push press x 5/5 reps +Continue reading “Cave Strong-training of the day (TOD) #613”

Are gyms being shut down again?

Nobody saw it coming the first time. The shutdown order went into effect really fast. Since we had dedicated people and the right kind of equipment we moved outdoors and kept on training. We only missed one class during the entire shutdown and that was due to rain. I laid out our strategy and thankContinue reading “Are gyms being shut down again?”