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**
General warm up (10 minutes)
Battling Ropes double waves x 50 reps
Battling Ropes sidewinders x 50 reps
jumping jacks x 30 reps
Specific warm up (5 minutes)
grappler twists set up and light practice
Strength (20 minutes)
grappler twists x 20-16-12-8 reps
Conditioning/accessory work (2 rounds)
Adex mace grave diggers x 15/15 reps
Adex club long cycle lunges x 20 reps
General warm up (10 minutes)
resistance band pull a parts x 100 reps
recline rope climbs x 5
resistance band Sumo high pulls x 15 reps
dumbbell hang power snatches x 10/10 reps
Specific warm up (5 minutes)
Sumo deadlifts (double overhand grip) set up and light practice
Strength (20 minutes)
Sumo deadlifts (double overhand grip) x 5/5/5/5/5 reps
Conditioning/accessory work (2 rounds)
Zercher sandbag cleans x 10 reps
Adex mace barbarian split squats x 10/10 reps
Sanddune push ups x 20 reps
General warm up (10 minutes)
Adex club star complex x 1
resistance band archer pulls x 20/20 reps
Zercher sandbag squats x 15 reps
Power Wheel roll outs x 10 reps
Specific warm up (5 minutes)
bench press set up and light practice
Strength (20 minutes)
bench press x 5/5/5/5/5 reps
Conditioning/accessory work (2 rounds)
Pendlay rows x 10 reps
Neuro Grip push ups x 10 reps
We will be closed Oct. 5-9
Regular schedule resumes on Oct. 10
Here’s where you will find it when it launches.
Email me at cavestrongnation@gmail.com if you are interested
General warm up (10 minutes)
Resistance band vertical pull a parts x 50 reps
Grinder Kord fly’s x 15 reps
Push ups x 30 reps
Specific warm up (5 minutes)
Keg carry set up and light practice
Strength (20 minutes)
Keg carry x 100 feet x 1/1/1/1
Condition)accessory work (2 rounds)
Dumbbell rows x 10/10 reps
Adex arc supine helicopters
x 30 reps
general warm up (10 minutes)
rotation push ups x 20 reps
kettlebell V-presses 10 reps
kettlebell suitcase swings x 30 reps
Adex club 1 hand halos x 15/15 reps
specific warm up (5 minutes)
strict weighted pull ups set up and light practice
strength (20 minutes)
strict weighted pull ups x 3 reps x 7 sets
conditioning/accessory work (2 rounds)
Sanddune push ups x 15 reps
Adex club long cycle lunges x 15 reps
general warm up (10 minutes)
rear bear crawls x 100 feet
tin mans x 100 feet
Adex club long cycles x 30 reps
specific warm up (5 minutes)
farmers walk set up and light practice
strength (20 minutes)
farmers walk x 200 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
recline bar rows x 15 reps
EZ bar curls x 15 reps
wrist roller x max.
The Cave 