general warm up (10 minutes)
resistance band pull a parts x 100 reps
Adex club barbarian pull overs x 25 reps
clock push ups x twice around the clock
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 8-8-8-8 reps
conditioning/accessory work (2 rounds )
snatch grip high pulls x 8 reps
seated resistance band snatch grip rows x 8 reps
Sanddune push ups x 16 reps
In honor of all those who fought for our country we will get stronger tomorrow.
We train to stay ready for whatever comes.
Weakness is useless and invites aggression.
Get strong and stay strong!
We are blessed to have launched our new online Mace Fit courses!
Take your fitness to a whole new level with steel mace and club training!
general warm up (10 minutes)
mountain climbers x 100 reps
Zercher sandbag squats x 15 reps
dumbbell push press x 10/10 reps
specific warm up (5 minutes)
sled push set up and light practice
strength (5 rounds)
heavy sled push x 50 feet
conditioning/accessory work (3 rounds)
thick bar Pendlay rows x 5 reps
band-resisted squats x 10 reps
general warm up (10 minutes)
Americanas x 50 reps
resistance band vertical pull a parts x 50 reps
chimp walks x 100 feet
barbarian pull overs x 30 reps
specific warm up (5 minutes)
dumbbell bench press set up and light practice
strength (20 minutes)
dumbbell bench press x 10-8-6-4 reps
conditioning/accessory work (3 rounds)
Sanddune push ups x 10 reps
grappler bar push presses x 5/5 reps
general warm up (10 minutes)
barbarian rear lunges x 10/10 reps
tin mans x 100 feet
recline rope climbs x 5
specific warm up (5 minutes)
weight plate rows set up and light practice
strength (5 rounds)
heavy weight plate rows x 3 reps x 5 sets
conditioning/accessory work (2 rounds)
seated resistance pause rows x 10 reps
recline bar rows x 10 reps
weighted push ups x 10 reps
general warm up (10 minutes)
rotation push ups x 20 reps
mountain climbers x 75 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
tire throws set up and light practice
strength (5 rounds)
tire throws x 100 feet
conditioning/accessory work (2 rounds)
1/2 kneeling Ahrens presses x 10 reps
Turkish get ups with Adex club x 3/3 reps
general warm up (10 minutes)
rear bear crawls x 100 feet
Sanddune jumps x 15 reps
clock push ups x twice around the clock
specific warm up (5 minutes)
rescue dummy shouldering set up and light practice
strength (20 minutes)
rescue dummy shouldering x 5 reps x 5 sets
conditioning/accessory work (3 rounds)
strict pull ups x 5 reps
bear hug keg squats x 5 reps
We started our Iron Brotherhood group several years ago. Here’s some of the reasons why, besides just having a blast when we meet.
When I left the military years ago I missed the camaraderie and brotherhood a lot.
I have heard that from many veterans over the years, and nothing will equal that.
Well, we can’t go back, but we can build a new type of brotherhood.
I have noticed in the civilian that most guys nowadays never experience any type of brotherhood, unless they are Law Enforcement, Firefighters, or First Responders.
Many guys live in a self-made prison called isolation. That is a very destructive way to live, if you can call that living.
In our Iron Brotherhood mens strength club, our motto is “A common struggle builds an uncommon bond”. We strive to break men out of the prison of isolation.
They find camaraderie in our workouts and the meals we eat together.
“Lift big, eat big” is another saying heard at the Cave, and the guys know how to do both.
We don’t care what religion you are or aren’t, what your skin color is, what your politics are. We really don’t give a rip! You are welcome at the Iron Brotherhood!
The Cave 