general warmup (15 minutes)
Grinder Kord recline rows x 15 reps
Grinder Kord flys x 15 reps
overhead weight plate carry x 100 feet
weight plate strict front raises x 12 reps
specific warmup (5 minutes)
lateral keg loading/keg squats set up and light practice
strength (4 rounds)
one round = lateral keg loading x 5/5 reps + bear hug keg squats x 5 reps
conditioning/accessory work (2 rounds)
Gama casts x 20 reps
Atomic pushups x 10 reps
recline rope climbs x 5
general warmup (15 minutes)
mountain climbers x 75 reps
resistance band baseball swings x 15/15 reps
Power Wheel rollouts x 12 reps
Resistance band pull a parts 75 reps
specific warmup (5 minutes)
seated chest press set up and light practice
strength (20 minutes)
seated chest press x 10 reps x 4 sets
conditioning/accessory work (3 rounds)
weight stack pushdowns x 10 reps
strict pullups x 5 reps
Just a quick reminder that the Cave will be closed this coming Tuesday.
Regular schedule for the rest of the week.
general warmup (15 minutes)
rear bear crawls x 50 feet
bear crawls x 50 feet
traveling broad jumps x 100 feet
alternating leg lifts x 20 reps
jumping jacks x 50 reps
specific warmup (5 minutes)
dumbbell bench press set up and light practice
strength (20 minutes)
dumbbell bench press x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
Tri-set tricep extensions x 4 reps (Note: the 3 combined movements = 1 rep)
E-Z bar curls x 12 reps
sandbag BTN push press x 8 reps
general warmup (15 minutes)
resistance archer pulls x 20/20 reps
resistance band 1 hand pause face pulls x 10/10 reps
chimp walks x 100 feet
side shuffles x 200 feet
specific warmup (5 minutes)
Pendlay rows set up and light practice
strength (20 minutes)
Pendlay rows x 4 reps x 8 sets
conditioning/accessory work (2 rounds)
dumbbell pullovers x 12 reps
renegade rows x 12 reps
general warmup (15 minutes)
clock pushups x twice around the clock
1 hand resistance band pause face pulls x 10/10 reps
recline rope climb x
traveling broad jumps x 100 feet
specific warmup (5 minutes)
dumbbell Ahrens press set up and light practice
strength (20 minutes)
dumbbell Ahrens press x 4 reps x 7 sets
conditioning/accessory work (3 rounds)
1 hand dumbbell hang power cleans x 10/10 reps
double dumbbell rack squats x 10 reps
general warmup (15 minutes)
kettlebell figure 8’s to hold x 30 reps
sandbag shouldering x 12/12 reps
Sanddune plyo pushups x 15 reps
heavy tappers x 5/5 reps
specific warmup (5 minutes)
sled push/frame carry set up and light practice
strength (4 rounds)
one round = heavy sled push x 50 feet + heavy frame carry x 50 feet
conditioning/accessory work (2 rounds)
tire flips x 5 reps
buddy tire twists x 20 reps
buddy tire pummeling x 20 reps
BONUS CHALLENGE: CARRY THE 200 LB “HUMBLER” SANDBAG FOR 100 FEET AND THE COACH PAYS FOR YOUR BBQ TODAY
general warmup (15 minutes)
resistance band vertical pull a parts x 25 reps
resistance band diagonal pull a parts x 25/25 reps
rear bear crawls x 50 feet
bear crawls x 50 feet
45 to 90 degree leg lifts x 20 reps
specific warmup (5 minutes)
supersets of weighted dips & weighted pullups set up and practice
strength (7 supersets)
one superset = weighted dips x 3 reps + weighted pullups x 3 reps
conditioning/accessory work (2 rounds)
Grinder Kord recline rows x 15 reps
diamond pushups x 15 reps
general warmup (15 minutes)
Grinder Kord recline rows x 15 reps
thick rope pullups x 5 reps
Zercher sandbag cleans x 10 reps
Sanddune power steps x 40 reps
specific warmup (5 minutes)
wheel barrow push set up and light practice
strength (20 minutes)
heavy wheel barrow push x 50 feet x 5 rounds
conditioning/accessory work (1 round)
Tate press x 15 reps
Eagle loop pullups x 10 reps
Atomic pushups x 10 reps
resistance band suitcase deadlifts x 20 reps
general warmup (15 minutes)
Zercher sandbag squats x 15 reps
one legged hops x 100 feet
power skips x 100 feet
Sanddune plyo pushups x 12 reps
specific warmup (5 minutes)
banded kettlebell bench press set up and light practice
strength (20 minutes)
banded kettlebell bench press x 10 reps x 4 sets
conditioning/accessory work (2 rounds)
Neuro-Grip pushups x 10 reps
Pendlay rows x 10 reps
The Cave 