Archive for the ‘small group workouts’ Category

The Cave is a small place and it only has enough room for people who are serious about their training.

Does that mean only experienced people can train there?

No, it just means whatever level of fitness you are at does not matter. What does matter is your attitude about training.

We just added two new  Mace Fit® classes  since people had asked for them pretty often.

So we started them and the serious people  came in right away to take advantage of them.

I also have gotten quite a few inquiries about bringing our Saturday class back; so starting in June we will add do just that.

More details will be posted soon.

 

general warm up (10 minutes)

resistance band pull a parts x 50 reps

resistance band vertical pull a parts x 50 reps

kettlebell high pulls x 10/10 reps
Burgener drills 

specific warm up (5 minutes)

snatch set up and light practice

strength (20 minutes)

snatch x 2 reps x 6 sets

conditioning/accessory work (2 rounds)

snatch grip high pulls x 7 reps

pressing snatch balance x 7 reps

 

general warm up (10 minutes)

rear bear crawls x 100 feet

barbarian pull overs x 20 reps

fence jumpers x 20 reps

kettlebell V presses x 10 reps

specific warm up (5 minutes)

rescue dummy shouldering set up and light practice

strength (20 minutes)

rescue dummy shouldering x 3/3 reps x 3 sets

conditioning/accessory work (1 round)

Russian sit up x 1 reps

Russian push up x 1 rep

Zercher sandbag  squats x 20 reps

general warm up (10 minutes)

mountain climbers x 100 reps

chimp walks x 100 feet

dumbbell star complex x 1

specific warm up (5 minutes)

partial strict press from eye level set up and light practice

strength (20 minutes)

partial strict press from eye level x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

dumbbell push press x 8/8 reps

close grip floor press x 8 reps

strict pull ups x 8 reps

2019-03-04 07.56.37general warm up (10 minutes)

mountain climbers x 100 reps

rotation push ups x 30 reps

barbarian lateral lunges x 20 reps

kettlebell figure 8’s to hold x 40 reps

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (20 minutes)

rear sled pulls x 200 feet x 1-1-1

conditioning/accessory work (2 rounds)

hanging knee raises x 15 reps

weighted step ups x 20 reps

weighted calf raises x 20 reps

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

resistance band pause face pulls x 20 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

superset set up and light practice

strength (4 supersets)

one superset = JM press x 8 reps + close grip grappler rows x 8 reps

conditioning/accessory work (1 round)

lateral sledge hammer strikes x 10/10 reps

keg power press x 10 reps

Zottman curls x 10 reps

 

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

Battling Ropes roll overs x 30 reps

barbarian split squats x 10/10 reps

dumbbell hang power snatch x 7/7 reps

specific warm up (5 minutes)

Strongman complex set up and light practice

strength (4 rounds)

1 round=ground to overhead log lift x 3 reps + stone carry x 100 feet

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

1 arm farmers walk x 100 feet