IRON BROTHERHOOD TRAINING & FEAST
general warmup (15 minutes)
pushups x 30 reps
kettlebell figure 8’s to hold x 40 reps
kettlebell goblet squats x 20 reps
sandbag shouldering x 12/12 reps
specific warmup (5 minutes)
circuit set up and light practice
strength (4 rounds)
one round = heavy weight plate stack rows x 5 reps + grappler twists x 20 reps + grappler push press x 5/5 reps + weighted pushups x 5 reps
conditioning/accessory work (2 rounds)
heavy swings x 10 reps (minimum of 88lb)
double chain curls x 10 reps
double chain presses x 10 reps
Feast will be at Oak & Stone on Clark Rd. after training
Cave Strong-training of the day (TOD) #611
general warmup (15 minutes)
resistance band suitcase deadlifts x 20 reps
Note: put resistance band under a 45lb bumper plate and stand on top for this exercise
Bulgarian bag wood choppers x 15/15 reps
situps x 25 reps
Diamond pushups x 15 reps
specific warmup (5 minutes)
grappler twists set up and light practice
strength (20 minutes)
grappler twists x 20-16-12-8 reps
conditioning/accessory work (2 rounds)
Meadows rows x 7/7 reps
Atomic pushups 10 reps
crunches x 30 reps
Mace Fit® Instructor Certification Level 1
SAVE $75 ON REGISTRATION (OFFER ENDS ON NOVEMBER 30,2020)
January 23-24 at the Cave Gym in Sarasota FL
Learn how to use maces and clubs for group classes or personal training –scale workouts for any strength & fitness level — injury-proof your clients and yourself — cardio without running –build “real world” strength without heavy barbells — improve range of motion –improve coordination –improve balance –improve proprioception and much more
399.00 $
Cave Strong-training of the day (TOD) #610
general warmup (15 minutes)
kettlebell swings x 50 reps
1 hand dumbbell cleans x 10/10 reps
resistance band archer pulls x 25/25 reps
Grinder Kord flys x 15 reps
specific warmup (5 minutes)
dumbbell rows set up and light practice
strength (20 minutes)
heavy dumbbell rows x 4/4 reps x 6 sets
conditioning/accessory work (3 rounds)
dumbbell pullovers x 10 reps
1 hand dead-stop side strikes x 10/10 reps
Cave Strong-training of the day (TOD) #609
general warmup (15 minutes)
1 legged leg lifts x 12/12 reps
medicine ball throw & sprint x 10 reps
pause supermans x 15 reps
specific warmup (5 minutes)
lateral keg loading set up and light practice
strength (20 minutes)
lateral keg loading 12/12 reps x 3 sets
conditioning/accessory work (1 round)
dips x 10 reps
sledge hammer strikes x 15/15 reps
hanging knee raises x 15 reps
Cave Strong-training of the day (TOD) #608
general warmup (15 minutes)
mountain climbers x 100 reps
tin mans x 100 feet
side shuffles x 200 feet
windshield wipers x 20 reps
specific warm up (5 minutes)
kettlebell rack squats set up and light practice
strength (20 minutes)
kettlebell rack squats x 10 reps x 4 sets
conditioning/accessory work (2 rounds)
Bulgarian bag 360’s x 10/10 reps
sandbag snatch x 10 reps
front plank x 60 seconds
MARINE CORPS VETERAN WINS THE GRAND PRIZE
Cave Strong-training of the day (TOD) #607
general warmup (15 minutes)
barbarian split squats x 10/10 reps
resistance band pause face pulls x 20 reps
Sanddune jumps x 10 reps
Sanddune pushups x 20 reps
specific warmup (5 minutes)
neutral grip bench press set up and light practice
strength (20 minutes)
neutral grip bench press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
weighted strict pullups x 4 reps
Gama casts x 20 reps
resistance band pull a parts x 75 reps
NEW TRAINING FEES EFFECTIVE NOW
Current clients will NOT be affected by these changes, but all new clients will be.
The new fees will be for a month and will all be due on the first of the month.
They are based on frequency:
one class a week = $80
two classes a week = $140
three classes a week = $180
unlimited classes = $200
The Cave 