Archive for the ‘small group workouts’ Category

general warm up (10 minutes)

Sanddune hand walks (on fists) x 50 reps

resistance band archer pulls x 30/30 reps

Adex club halos x 15/15 reps

rear bear crawls x 100 feet

specific warm up (10 minutes)

grappler bar rows set up and light reps

strength (20 minutes)

grappler bar rows x 10/10/8/8/6/6/4/4 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

grappler twists x 10 reps

strict pull ups x 5 reps

 

 

 

 

When I was growing up a “black & blue” just meant a bruise. It didn’t have any hidden meanings or subtle agendas; it was just a common phrase.

Sometimes when doing hard work or training you get bruised up (like catching your finger between two 45lb plates or dropping one on your foot)

You won’t die, but it gets your attention!

Anyway, we are open the day after Thanksgiving.

So, instead of following the herd to the stores and fighting for a parking spot on Friday, just go train instead.

If you are local, or on vacation, come to the Cave.

You can shop online later anyhow.

general warm up (10 minutes)

push ups x 20 reps

medicine ball chest passes x 10 reps

Adex mace barbarian split squats x 10/10 reps

resistance band archer pulls x 25/25 reps

specific warm up (10 minutes)

sled push/famers walk set up and light practice

strength (20 minutes)

sled push x 50 feet + farmers walk x 50 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

one hand farmers walk x 200 feet

weighted sit ups x 10 reps

seated resistance band rows x 10 reps

 

 

 

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

kettlebell suitcase swings x 30 reps

resistance band Sumo deadlifts x 15 reps

push ups x 20 reps

specific warm up (10 minutes)

reverse band deadlifts set up and light practice

strength (20 minutes)

reverse band deadlifts x 2/2/2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

resistance band good mornings x 20 reps

dumbbell deadlift x 10 reps

after both rounds are completed, then do

pinch grip weight  plate holds for maximum time x 1

 

 

 

 

general warm up (10 minutes)

bear crawls x 100 feet

split squat  x 10/10 reps

push ups x 20 reps

alternating kettlebell swings x 30 reps

specific warm up (10 minutes)

split jerk set up and light practice

strength (20 minutes)

split jerk x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

dumbbell split jerk x 7/7 reps

Bulgarian split squats x 10/10 reps

overhead weight plate carry  200 feet

 

 

 

 

 

 

general warm up (10 minutes)

resistance band pull aparts x 75 reps

rotation push ups x 20 reps

Adex club long cycle swipes x 30 reps

rear walking lunges x 100 feet

specific warm up (10 minutes)

board press set up and light reps

strength (4 rounds)

board press x 3 reps at each board stack height

conditioning/accessory work (3 rounds)

close grip floor press x 10 reps

dumbbell rows x 5/5 reps

dips x 10 reps

 

 

general warm up (10 minutes)

kettlebell figure 8’s x 40 reps

clock push ups x twice around the clock

dumbbell hang power snatch x 10/10 reps

Sanddune power steps x 100 reps

specific warm up (10 minutes)

Strongman complex set up and practice

strength (4 rounds)

Strongman complex>>one round =

double tire flip & rear tire drag + log push press x 5 reps + keg squat x 5 reps

conditioning/accessory work (2 rounds)

Battling Ropes x 50 waves

alternating sandbag shouldering x 20 reps

weighted sit ups x 10 reps