We are bringing this class back!
These classes will be fast-paced and intense.
All of our training tools will be used in these classes.
I spent quite a few years in the martial arts world and will be drawing strongly from that background.
All of our other classes focus on strength, but this one will be focused on conditioning.
The class structure will be different from our other classes also.
Be ready for an “anything can happen” training environment!
general warm up (10 minutes)
resistance band archer pulls x 25/25 reps
alternating kettlebell swings x 30 rep
Adex club wood choppers x 15/15 reps
barbarian squats x 20 reps
specific warm up (5 minutes)
triple tire flip & rear drag set up and light practice
strength (3 rounds)
triple tire flip & rear drag (back to starting point) x 3
conditioning/accessory work (1 round)
keg power press x 10 reps
keg squats x 10 reps
Power Wheel rollouts x 10 reps
general warm up (10 minutes)
Sanddune power steps x 100 reps
kettlebell figure 8’s to hold x 30 reps
seated resistance band rows x 15 reps
specific warm up (5 minutes)
thick rope rows set up and light practice
strength (20 minutes)
thick rope rows x 12-10-8-6 reps
conditioning/accessory work (2 rounds)
weight stack push downs x 10 reps
Zottman curls x 10 reps
general warm up (10 minutes)
double club drumming x 30 reps
2 hand standing figure 8’s x 20 reps
1 arm front plank x 45 seconds x 1/1
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
1 arm bench press set up and light practice
strength (20 minutes)
1 arm bench press x 4/4-4/4-4/4-4/4-4/4 reps
conditioning/accessory work (2 rounds)
Grinder Kord chest press** x 5 reps
Grinder Kord recline rows** x 5 reps
**CrossCore style
general warm up (10 minutes)
mountain climbers x 100 reps
cross body swings x 15/15 reps
tin mans x 100 feet
side shuffles x 200 feet
specific warm up (5 minutes)
lateral sled pulls set up and light practice
strength (20 minutes)
lateral sled pulls x 100 feet x 1-1-1-1
conditioning/accessory work (2 rounds)
barbarian lateral lunges x 10/10 reps
Sanddune squats x 15 reps
general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
double kettlebell cleans x 15 reps
resistance band Sumo high pulls x 15 reps
leg lifts x 20 reps
specific warm up (5 minutes)
stone loading set up and practice
strength (20 minutes)
stone** loading x 3-3-3-3-3 reps
**Note: substitute a keg as needed
conditioning/accessory work (2 rounds)
kettlebell goblet squats x 15 reps
dumbbell rows x 10/10 reps
general warm up ( 10 minutes)
Battling Ropes x 100 double waves
Battling Ropes x 50 side winders
rotation push ups x 20 reps
specific warm (5 minutes)
gallows pull up complex set up and practice
strength (3 rounds)
gallows pull up complex=strict pull ups x 3 reps at each of 7 stations per round
conditioning/accessory work (1 round)
side planks x maximum time on each side
pause supermans x 15 reps
general warm up (10 minutes)
clock push ups x twice around the clock
windshield wipers x 20 reps
chimp walks x 100 feet
pause super mans x 15 reps
specific warm up (5 minutes)
close grip floor press set up and light practice
strength (20 minutes)
close grip floor press x 7-7-7-7
conditioning/accessory work (2 rounds)
wide grip recline bar rows x 12 reps
Neuro grip push ups x 12 reps
seated L sit pull ups x 4 reps
general warm up (10 minutes)
resistance band pull a parts x 100 reps
kettlebell cleans x 10/10 reps
dive bomber push ups x 15 reps
traveling broad jumps x 100 feet
specific warm up (5 minutes)
high/low sled sprints set up and light practice
strength (20 minutes)
high/low sled sprints x 100 feet x 1-1-1-1-1
conditioning/accessory work (2 rounds)
Bulgarian split squats x 10/10 reps
1 legged kettlebell deadlifts x 10/10 reps
weighted calf raises x 20 reps
The Cave 