general warm up (10 minutes)
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dumbbell cleans x 10/10 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
close grip floor press set up and light reps
strength (20 minutes)
close grip floor press x 4/4/4/4/4/4 reps
conditioning/accessory work (3 rounds)
strict dumbbell rows x 8/8
Ahrens press x 10
One of the biggest mistakes the big chain gyms made is underestimating the power of thousands of small independent gyms.
Over the past decade, big gyms have either ignored small gyms or tried to annihilate them through huge advertising budgets, lots of shiny equipment, and $10 a month memberships.
Though they tried to crush us, we are still here, and GOD-willing, we will steadfastly continue.
All across our nation and the world there are thousands and thousands of small gyms in garages, warehouses, basements, or outdoors.
These are the places where some of the best strength & fitness athletes train.
general warm up (10 minutes)
resistance band diagonal pull a parts x 25/25 reps
kettlebell figure 8’s x 50 reps
rear bear crawls x 100 feet
traveling broad jumps x 100 feet
specific warm up (5 minutes)
bodyweight complex set up and practice
strength (4 rounds)
one round=recline bar rows x 10 reps + Power Wheel hand walks x 50 feet + Grinder Kord one-legged squats x 5/5 reps
conditioning/accessory work (2 rounds)
hollow rocks x 15 reps
side planks x max hold time on each side
general warm up (10 minutes)
rotation push ups x 20
windshield wipers x 20
weight plate orbits x 30 reps
Adex club 1 hand halos x 15/15 reps
specific warm up (5 minutes)
keg complex set up and light practice
strength (4 rounds)
one round = keg clean & press x 4 reps + keg bear hug squats x 4 reps
conditioning/accessory work (2 rounds)
keg power press x 8 reps
kettlebell helicopters x 20 reps
general warm up (10 minutes)
push ups x 25 reps
leg lifts x 25 reps
mountain climbers x 100 reps
inch worms x 50 feet
specific warm up (5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
sandbag BTN good mornings x 10 reps
Adex mace squats x 15 reps
weighted step ups x 20 reps
general warm up (10 minutes)
resistance band pull a parts x 100 reps
push ups x 25 reps
dislocates x 10 reps
Adex club front cleans x 20 reps
Burgener drills
specific warm up (5 minutes)
clean & jerk set up and light practice
strength (20 minutes)
clean & jerk x 2/2/2/2/2/2 reps
conditioning/accessory work (2 rounds)
dumbbell push press x 10/10 reps
Bulgarian squats x 10/10 reps
general warm up (10 minutes)
Batttling Ropes x 100 waves
resistance band archer pulls x 25/25 reps
Adex club halos x 15/15 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
reverse band bench press set up and light practice
strength (20 minutes)
reverse band bench press x 3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
band-resisted push ups x 10 reps
piranha press x 10 reps
after 3 rounds are completed do a
Neuro Grip plank for max. time
The Cave 