general warm up (15 minutes)
push ups x 20 reps
pull a parts x 75 reps
Sanddune power steps x 50 reps
Sanddune jumps x 15 reps
specific warm up (5 minutes)
isometric pulls set up and light practice
strength (5 sets)
max. effort isometric pulls x 3 reps
conditioning/accessory work (2 rounds)
sandbag good mornings x 15 reps
weighted sit ups x 10 reps
We are honored to be a sponsor for the Tampa Bay Strongman Classic 2020 on October 24 in Seminlole, Florida.
Last year we had a blast as we showcased our Mace Fit program at the event.
We will be doing the same this year, God willing.
Get all the details on the event at https://www.facebook.com/events/717290522178949
Make sure you stop by our booth and sign up for the chance to win some very cool prizes and a big discount on our next Mace Fit® Instructor Certification in Sarasota, Florida at our gym.
Thanks for taking this quick priority poll!
general warm up (15 minutes)
overhead weight plate carry x 100 feet
mountain climbers x 100 reps
sit ups x 25 reps
weight plate wood choppers x 15/15 reps
broad jumps x 100 feet
specific warm up (5 minutes)
trap bar deadlifts set up and light practice
strength (20 minutes)
trap bar deadlifts x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
sandbag good mornings x 15 reps
weighted step ups x 20 reps
resistance band hamstring curls x 30 reps
The Cave will be closed 9-11-20 (Friday) through 9-15-20 (Tuesday)
Regular schedule resumes on 9-16-20 (Wednesday)
Rest while you can, you’ll need it
One of Arnold’s most quoted movie lines is “I’ll be back!”
Make sure you tell your friends about our free week of trial workouts.
They can call or text me to schedule it at (941)228-8341
The incredible Ed Coan and myself at his Powerlifting seminar in 2016
If you are in your 50’s, 60’s, or more you’ll love this!
Our newsest class at the Cave is just for you.
Make you sign up for our email updates!
Call or text Frank at (941)228-8341 to schedule your free trial week of workouts.
Make sure you tell your friends about this, okay?
general warm up (15 minutes)
resistance band diagonal pull a parts x 25/25 reps
resistance band “palms up” pull a parts x 25 reps
kettlebell goblet squats x 20 reps
chimp walks x 100 feet
Sanddune squats x 15 reps
specific warm up (5 minutes)
bench press/barbell rows set up and light practice
strength (4 supersets)
one superset = bench press x 8 reps + barbell row x 8 reps
conditioning/accessory work (3 rounds)
Sanddune push ups x 15 reps
Grinder Kord reverse flys x 15 reps
weight stack push downs x 15 reps
While many people are laying around slurping down beer and stuffing themselves on junk food, the crew at the Cave will not be.
Instead, we will be building “real world” strength through hard physical training.
A judge can pass down a hard labor sentence on a person convicted of a crime as part of his punishment.
At the Cave, we give people the opportunity to do really tough workouts. These help get them ready for what life will throw at them.
No whining, no wussiness, just hard work.
If you think you have what it takes to train here, call or text Frank at (941)228-8341 for a free week of trial workouts
general warm up (15 minutes)
bear crawls x 100 feet
tin mans x 100 feet
kettlebell figure 8’s to hold x 30 reps
weight plate orbits x 20 reps
weight plate strict front raises x 15 reps
specific warm up (5 minutes)
circuit set up and light practice
close grip isometric pulls (max. effort) x 4 reps
strength (2 rounds each of A & B)
circuit A: one round = close grip grappler rows x 8 reps + Viking push press x 8 reps + keg squats x 8 reps
circuit B: one round = heavy wheel barrow push x 50 feet + weighted dips x 5 reps + weighted push ups x 7 reps + weighted sit ups x 7 reps
NOTE: If we have enough people we will add some improvised log drills also
conditioning/accessory work (1 round)
200lb sandbag carry x 50 feet
tire pummeling x 20 reps
horizontal sledge hammer strikes x 10/10 reps
weighted push ups x 10 reps
The Cave 