general 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)
Adex club star complex x 1
sandbag shouldering x 10/10 reps
Zercher sandbag squats x 15 reps
specific warm up (5 minutes)
stone carry set up and practice
strength (20 minutes)
stone carry x 100 feet x 1-1-1-1
conditioning/accessory work (2 rounds)
recline rope climbs x 5
dumbbell pull overs x 10 reps
general warm up (10 minutes)
double club front swings x 50 reps
dumbbell hang power snatches x 7/7 reps
resistance band pull a parts x 100 reps
specific warm up (5 minutes)
triple tire flip/rear drag set up and light practice
strength (20 minutes)
triple tire flip/rear drag x 1-1-1
conditioning/accessory work (3 rounds)
weighted push ups x 7 reps
weighted sit ups x 7 reps
General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**
General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**
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**
General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
**Note: no conditioning/accessory work during tests**
Make up test-Cave Strong-quarterly strength & work capacity test #9 & #10
General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test
rest as needed
specific warm up (5 minutes)
sled push test (new test this year–max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**
Don’t miss your opportunity to be part of the very first annual MaceFest TM Get your tickets today
The Cave 