general warm up (10 minutes)

weight plate orbits x 20 reps

Jeffries dumbbell star complex x 1

Adex club long cycle lunges x 20 reps

specific warmup (5 minutes)

Grinder Kord ** superset  practice

strength (3 supersets)

one Grinder Kord ** superset = chest press x 7 reps + recline rows x 7 reps

** CrossCore style reps

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

double dumbbell rows x 15 reps

 

 

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

Sanddune push ups x 20 reps

Sanddune jumps x 10 reps

overhead weight plate carry x 100 feet

specific warmup (5 minutes)

Burgener drills

snatch set up and practice

strength (20 minutes)

snatch x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Adex club long cycles x 20 reps

kettlebell helicopters x 20 reps

 

 

 

 

Summer is just about here and so are more training opportunities for you !

Here’s what you can look forward to:

  • more Open Gym hours
  • AirGym  is coming
  • one-on-one macefit training
  • macefit workshops for your group or team

Contact Frank for more information

call or text (941)228-8341

cavestrongnation@gmail.com

It’s just that simple.

It’s not rocket science!
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general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

Adex club 2 hand side swings x 40 reps

side shuffles x 200 feet

resistance band baseball swings x 20/20 reps

specific warmup (5 minutes)

lateral sled pulls set up and practice

strength (20 minutes)

lateral sled pulls x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

1 hand farmers walks x 100 feet

Adex club windmills x 5/5 reps

side planks x max. time each side

 

I am thankful that I found Jedd Johnson (Original Diesel Crew) back around 2004. He got me interested in grip training and we have done it since that time at my gym.

Many people neglect grip training, to their own detriment.

Grip is one thing that might possible save your life in an emergency if you have to climb, carry, or hold on to something.  It is also very important in defending yourself.

 

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general warm up (10 minutes)

Americanas x 50 reps

resistance band archer pulls x 25/25 reps

adex club long cycles x 20 reps

Sanddune jumps x 10 reps

specific warmup (5 minutes)

rear sled rows set up and practice

strength (20 minutes)

rear sled rows x 100 feet x 1/1/1/1/1

conditioning/accessory work (3 rounds)

heavy Adex club tappers x 5/5 reps

chain dips x 10 reps