general warm up (10 minutes)
mountain climbers x 100 reps
tin mans x 100 feet
side shuffles x 200 feet
specific warm up (5 minutes)
resistance band suitcase deadlifts x 20 reps
trap bar deadlifts set up and light practice
strength (20 minutes)
trap bar deadlifts x 8-8-8-8 reps
conditioning/accessory work (2 rounds)
strict pull ups x 8
1 arm farmers walks x 100 feet
general warm up (10 minutes)
barbarian squats x 20 reps
dumbbell star complex x 1
resistance band pause face pulls x 20 reps
tuck jumps x 15 reps
specific warm up (5 minutes)
snatch grip high pulls set up and light practice
strength (20 minutes)
snatch grip high pulls x 4-4-4-4-4-4 reps
conditioning/accessory work (3 rounds)
dumbbell rows x 8/8 reps
close grip floor presses x 8 reps
general warm up (10 minutes)
Battling Ropes x 100 double waves
bear crawls x 100 feet
1 legged hops x 100 feet
Power Wheel roll outs x 10 reps
specific warm up (5 minutes)
strict barbell press set up and light practice
strength (20 minutes)
strict barbell press x 7-7-7-7 reps
conditioning/accessory work (3 rounds)
Grinder Kord chain push ups x 10 reps
EZ bar curls x 10 reps
general warm up (10 minutes)
rotation push ups x 20 reps
resistance band pull a parts x 100 reps
dislocates x 10 reps
Sanddune squats x 15 reps
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 7-7-7-7 reps
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
sandbag good mornings x 15 reps
weighted step ups x 30 reps
The Cave will be closed Friday February 8
and Friday February 15
general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
barbarian pull overs x 20 reps
chimp walks x 100 feet
specific warm up (5 minutes)
dumbbell bench press set up and light practice
strength (20 minutes)
dumbbell bench press x 8-8-8-8 reps
conditioning/accessory work (2 rounds)
Sanddune push ups x 15 reps
Power Wheel Atomic push ups x 10 reps
If you have ever been injured badly or seriously ill and survived you are very blessed.
If you are able to train again you are doubly blessed!
Here’s a good example
general warm up (10 minutes)
elevated push ups x 15 reps
resistance pull a parts x 100 reps
seated pause resistance band rows x 10 reps
sandbag shouldering x 10/10 reps
specific warm up (5 minutes)
concrete slab carry set up and practice
strength (20 minutes)
concrete slab carry x 50 feet x 1-1-1-1
conditioning/accessory work (3 rounds)
standing tire twists x 10 reps
dumbbell pull overs x 10 reps
general warm up (10 minutes)
Zercher sandbag cleans x 10 reps
rear bear crawls x 100 feet
1 legged hops x 100 feet
specific warm up (5 minutes)
kettlebell rack squats set up and light practice
strength (20 minutes)
kettlebell rack squats x 15-12-9 reps
conditioning/accessory work (2 rounds)
dumbbell pull overs x 10 reps
dumbbell rows x 5/5 reps
If you are an action-taker, then grab this deal now!
Be the first person to register for our next Mace Fit® Instructor Certification in Casselberry Florida (near Orlando and all the attractions) and you will get a free, fully-loaded Adex steel mace.
If you are not yet familiar with Mace Fit®, take a look here and see some of the challenging and effective exercises you will learn.
You will also learn how to start Mace Fit® classes at your own gym.
So, if you are not sure if this is for you, then check out our basic course here first
for only $20
Remember only one person will win the free Adex steel mace.
So what are you waiting for?
The Cave 