general warm up (10 minutes)
resistance band front raise pull a parts x 50 reps
resistance band “palms up” pull a parts x 50 reps
Adex mace split squats x 10/10 reps
double club Adex club front cleans x 15 reps
specific warm up (5 minutes)
“ground to overhead” log lift set up and light practice
strength (20 minutes)
“ground to overhead” log lift x 4/4/4/4/4/4 reps
conditioning/accessory work (3 rounds)
double dumbbell push press x 10 reps
weighted push ups x 10 reps
general warm up (10 minutes)
resistance band archer pulls x 25/25 reps
resistance band front raise pull a parts x 50 reps
walking kettlebell swings x 100 feet
inch worms x 50 feet
specific warm up (5 minutes)
gorilla sled pulls set up and light practice
strength (20 minutes)
gorilla sled pulls x 50 feet x 4 rounds
conditioning/accessory work (2 rounds)
keg power press x 10 reps
resistance band pause seated rows x 15 reps
grave digger squats with a 50 lb Adex mace
general warm up (10 minutes)
resistance band pull a parts x 100 reps
clock push ups x twice around the clock
recline rope climb x 3
Adex club long cycles x 25 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
dumbbell pull overs x 10 reps
dumbbell rows x 10/10 reps
Sanddune push ups x 10 reps
general warm up (10 minutes)
double Adex club front swings x 50 reps
kettlebell figure 8’s x 50 reps
tin mans x 100 feet
side shuffles x 200 feet
specific warm up (5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 10-8-6-4-2 reps
conditioning/accessory work (2 rounds)
Zercher isometric sandbag hold x maximum time
Grinder Kord reverse flys x 15 reps
AirGym is growing like crazy! They interviewed me today about the Cave and Mace Fit
general warm up (10 minutes)
Adex club 1 hand front cleans x 15/15 reps
Adex mace paddling x 20/20 reps
resistance band pull a parts x 100 reps
specific warm up (5 minutes)
kettlebell rack squats** set up and practice
** Do not interlock fingers
strength (20 minutes)
kettlebell rack squats x 12-10-8-6-4-2 reps
conditioning/accessory work (2 rounds)
dips x 10 reps
weighted sit ups x 10 reps
general warmup (10 minutes)
Power Wheel roll outs x 10 reps
resistance band baseball swings x 20/20reps
dumbbell push press x 10/10 reps
specific warm up (5 minutes)
dumbbell bench press set up and practice
strength (4 rounds)
dumbbell bench press x 5-5-5-5-5 reps
conditioning/accessory work (2 rounds)
Grinder Kord chain push ups x 10 reps
hollow rocks x 15 reps
Due to our upcoming Mace Fit Certification in North Carolina, the Cave will be closed for a few days.
Regular schedule will resume on Tuesday Sept. 25, GOD willing.
general warmup (10 minutes)
rotation push ups x 20 reps
seated resistance band rows x 15 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
specific warm up (5 minutes)
meadows rows set up and practice
strength (4 rounds)
meadows rows x 8/8-8/8-8/8-8/8 reps
conditioning/accessory work (2 rounds)
Sanddune plyo push ups x 10 reps
Woodall curls x 10/10 reps
dumbbell pull overs x 10 reps
The Cave 