We will switch to only Mace Fit classes for our final month of being open as attendance for the Cave Strong TOD is very inconsistent.
If you want to still do Cave Strong, text me and let me know.
One other thing is the evenining Mace Fit class will be at 6 pm starting next week.
general warmup (15 minutes)
resistance band pull a parts x 100 reps
resistance band archer pulls x 25/25 reps
Sanddune squats x 15 reps
keg power presses x 10 reps
strict pullups x 8 reps
specific warmup (5 minutes)
concrete slab carry set up and light practice
strength (4 rounds)
concrete slab carry x 100 feet
conditioning/accessory work (2 rounds)
pushups x 25 reps
45 to 90 degree leg lifts x x 20 reps
resistance band good mornings x 15 reps
general warmup (15 minutes)
resistance band pull a parts x 100 reps
resistance band archer pulls x 20/20 reps
overhead tire carry x 100 feet
rear rock ball roll x 50 feet
front rock ball roll x 50 feet
specific warmup (5 minutes)
bear hug keg squats set up andlight practice
strength (20 minutes)
bear hug keg squats x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
Grinder Kord flys x 15 reps
After almost 12 years of putting my heart into building and running the Cave, the time has come to say goodbye.
My recommendation is for people to go back to the beginning of our training and start
working your way back up through our over 800 TOD’s.
That should take you a few years.
I will still be sending out training tips by email several times each week even after the Cave closes.
I also recommend that you grab a copy of my book, The Cave Strong Method, that chronicles how we trained so effectively over the years.
I am pivoting to a fully mobile Mace Fit program now.
Thanks for being on this strength journey with me!
general warmup (15 minutes)
flutter kicks x 150 reps
pause supermans x 15 reps
clock pushups x once around the clock
Iron Boot squat & knee raises x 20 reps
specific warmup (5 minutes)
lateral keg loading set up and light practice
strength (20 minutes)
lateral keg loading x 10/10 reps x 4 sets
conditioning/accessory work (2 rounds)
strict pullups x 8 reps
dips x 8 reps
Note: after two rounds, finish with wrist roller x 8 reps
general warmup (15 minutes)
kettlebell figure 8’s to hold x 25 reps
kettlebell swing, catch, & squat x 20 reps
Kettlebell cleans x 10/10 reps
resistance band pull a parts x 75 reps
specific warmup (5 minutes)
chain bench press set up and light practice
strength (20 minutes)
chain bench press x 8 reps x 4 sets
conditioning/accessory work (1 round)
recline bar rows x 15 reps
dumbbell rows x 10/10 reps
Grinder Kord chain pushups x 10 reps
general warmup (15 minutes)
bear crawls x 100 feet
45 to 90 degree leg lifts x 20 reps
rotation pushups x 20 reps
kettlebell goblet squats x 20 reps
specific warmup (5 minutes)
Atlas stone lift set up and light practice
strength (20 minutes)
Atlas stone lifts x 2 reps x 6 sets
conditioning/accessory work (2 rounds)
pushups x 25 reps
recline rope rows x 10/10 reps
Seth aka Ichiban broke his old record today in an incredible way, but that’s his style.
General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 reps
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
BTN stretch x 60 seconds x 1/1/1/1
specific warm up (5 minutes)
mace 300’s test
**Note: no conditioning/accessory work during tests**
General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**
The Cave 