You get to do it on Monday!
You gotta love Mondays at the Cave!
Huge savings roll out at 12:01 am tomorrow
Psyched about the super sale for our online
Mace Fit Instructor Certification
Right after midnight the Cyber Monday super deal will be unleashed!
Action-takers will be grabbing this up fast, so be one of them!
The Cave Strong Medley
Cave Strong-training of the day (TOD) # 309 “Black & Blue” Friday
general warm up (10 minutes)
resistance band pull a parts x 100 reps
mountain climbers x 100 reps
Adex mace grave diggers x 15/15 reps
specific warm up (5 minutes)
cavestrong medley set up and light practice
strength (3 rounds)
one round of cavestrong medley=overhead log lift x 5 reps + weighted dips x 5 reps + tire flip x 5 reps + bear hug keg squats x 5 reps
conditioning/accessory work (2 rounds)
heavy Adex club 2 hand front cleans x 7 reps
neutral grip recline bar rows x 7 reps
weighted sit ups x 7 reps
Cave Strong-training of the day (TOD) #308
general warm up (10 minutes)
barbarian squat lunges x 50 feet
double club kneeling flys x 15 reps
sandbag shouldering x 10/10 reps
specific warm up (5 minutes)
sled push + farmers walk set up and light practice
strength (4 rounds)
1 round = sled push x 50 feet + farmers walk x 50 feet
conditioning/accessory work (1 round)
Grinder Kord 1 legged squats x 7/7 reps
kettlebell V presses x 15 reps
pause supermans x 15 reps
isometric pinch grip plate hold x max. hold time
Cave Strong-training of the day (TOD) #307
general warm up (20 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
seated Adex Arc 10-to-2’s x 40 reps
double club snatches x 10 reps
specific warm up (5 minutes)
neutral grip bench press set up and light practice
strength (20 minutes)
neutral grip bench press x
4/4/4/4/4/4 reps
conditioning/accessory work (3 rounds)
pause seated resistance band rows x 10 reps
Grinder Kord chain push ups x 10 reps
The Cave will be closed for Thanksgiving Day, but……
The Cave will be open for our annual “Black & Blue” Friday.
Forget the sales, we’re going to train!
Cave Strong-training of the day (TOD) #306
general warm up (10 minutes)
resistance band archer pulls x 25/25 reps
elevated push ups x 15 reps
Adex mace 360’s x 40 reps
Adwx mace grave diggers x 15/15 reps
specific warm up (5 minutes)
keg clean & press set up and light practice
strength (20 minutes)
keg clean & press x 4-4-4-4 reps
conditioning/accessory work (2 rounds)
Heavy Adex club front cleans x 8reps
long cycles x 25 reps
Cave Strong-training of the day (TOD) #305
general warm up (10 minutes)
resistance band suitcase deadlifts x 20 reps
medicine ball isometric crush x max effort x 3
Sanddune jumps x 10 reps
recline rope climbs x 5
specific warm up (5 minutes)
stone loading set up and light practice
strength (20 minutes)
stone loading** x 3-3-3-3-3 reps
**Note: substitute a keg if no stone is available
conditioning/accessory work (2 rounds )
Grinder Kord reverse flys x 15 reps
pause dumbbell bat wing rows x 10 reps
Cave Strong-training of the day (TOD) #304
general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
side shuffles x 200 feet
traveling broad jumps x 100 feet
barbarian split squats x 10/10 reps
specific warm up (5 minutes)
back squat set up and light practice
strength (20 minutes)
back squats x 8-8-8-8 reps
conditioning/accessory work (2 rounds )
sandbag good mornings x 20 reps
weighted step ups x 20 reps
The Cave 