general warmup (10 minutes)
kettlebell figure 8’s x 30 reps
strict weight plate front raises x 15 reps
Adex club star complex x 1
specific warm up (5 minutes)
rescue complex set up and practice
strength (4 rounds)
one round=rescue dummy carry x 100 feet + weighted pull ups x 5 reps
conditioning/accessory work (2 rounds)
sledge hammer strikes x 20 reps
isometric bear hug keg hold x max time
general warmup (10 minutes)
walking kettlebell swings x 200 feet
resistance band pause face pulls x 15 reps
Burgener drills
specific warm up (5 minutes)
Power snatch set up and practice
strength (20 minutes)
Power snatches x 2 reps x 6 sets
conditioning/accessory work (2 rounds)
Ahrens press x 10 reps
elevated push ups x 10 reps
heady Adex club 2 hand front cleans x 10 reps
When someone says, “I’m going to give it 1,000%” I already know they are lying. Most of the time it’s more like 60%.
However, this guy gives a solid 100% everytime! At 167lb bodyweight, this is a 442lb sled push and farmers walk attempt.
general warmup (10 minutes)
resistance band pull a parts x 100 reps
bear crawls x 100 feet
Adex club 2 hand side cleans x 30 reps
specific warm up (5 minutes)
dumbbell rows set up and practice
strength (20 minutes)
heavy dumbbell rows x 4/4-4/4-4/4-4/4-4/4 reps
conditioning/accessory work (2 rounds)
push ups x 30 rows
bat wing bench rows x 15 reps
general warmup (10 minutes)
Sanddune power steps x 100 reps
Sanddune squats x 15 reps
medicine ball chest passes x 10 reps
Adex mace barbarian rear lunges x 10/10 reps
specific warm up (5 minutes)
sled push/farmers walk set up and practice
strength (4 rounds)
one round = sled push x 50 feet + farmers walk x 50 feet
conditioning/accessory work (1 round)
Grinder Kord flys x 15 reps
Grinder Kord reverse flys x 15 reps
weight stack push downs x 10 reps
general warmup (10 minutes)
double Adex club front swings x 35 reps
resistance band Sumo deadlifts x 15 reps
sandbag good mornings x 20 reps
specific warm up (5 minutes)
deadlifts set up and practice
strength (20 minutes)
deadlifts x 2/2/2/2/2/2/2/2 reps
conditioning/accessory work (2 rounds)
Heavy swings x 10 reps
weighted side bends x 20 reps
weighted step ups x 20 reps
Note: The numbering of training sessions shown here is not the total number. There were many previously that were never numbered.
general warmup (10 minutes)
Battling Ropes x 50 double waves
Battling Ropes roll overs x 25 waves
clock push ups x twice around the clock
Adex club 2 hand halos x 30 reps
specific warm up (5 minutes)
board press set up and practice
strength (20 minutes)
board press x 3 reps at each board stack height x 3 rounds
conditioning/accessory work (2 rounds)
double dumbbell rows x 10 reps
Sanddune push ups x 15 reps
general warm up (10 minutes)
walking overhead plate carry x 200 feet
resistance band baseball swings x 20/20 reps
resistance band pause face pulls x 20 reps
specific warm up (5 minutes)
dumbbell complex set up and light practice
strength (3 rounds)
one of the dumbbell complex = rows x 10 reps/cleans x 10 reps/push press x 10 reps
note–use two dumbbells on each exercise (substitute kettlebells as needed)
conditioning/accessory work (2 rounds)
Adex club star complex x 1
heavy Adex club tappers x 5/5 reps
general warm up (10 minutes)
resistance band pull a parts x 75 reps
kettlebell goblet squats x 20 reps
kettlebell suitcase swings x 30 reps
resistance band Sumo high pulls x 15 reps
specific warm up (5 minutes)
lateral keg loading set up and light practice
strength (20 minutes)
lateral keg loading x 10/10-10/10-10/10 reps
conditioning/accessory work (2 rounds)
Zercher sandbag cleans x 15 reps
double club front cleans x 15 reps
The Cave 