We have had great success over the years with this class. There are some good videos from that class from around 2010 on YouTube if you want to Google them.
I am considering bringing an updated version of it back. It will include maces, clubs, medicine ball, kettlebells, sandbags, heavy bag work, bodyweight exercises, and more. However, I need to know there are enough people interested in in it to bring it back.
Message, text, e-mail or call me if you are interested.
general warm up (15 minutes)
specific warm up (5 minutes)
Tabata intervals set up and practice
cardio (16 Tabata intervals)
one Tabata interval = max reps x 20 seconds + rest x 10 seconds
kettlebell swings x 4 intervals
sledge hammer strikes x 4 intervals
push ups x 4 intervals
Grinder Kord recline rows x 4 intervals
You never know what’s inside a person.
You never can tell what they are really made of by appearance. That’s what’s so cool about Rex aka T-Rex. This quiet unassuming IT pro is an incredibly tough individual.
He handles anything that’s thrown at him with tenacity and humor.
Check out T-Rex doing his second workout in a row tonight, in fact, he did more than what is shown in this video,
Simple: life is hard.
The world is a dangerous place.
Not every confrontation can be fought on your phone, since they are real and people get hurt or die.
It’s easy to talk tough on social media, cowards usually do.
In real life, your lawyer can’t rescue you when you have three guys beating your brains out in a parking lot.
Your Mom or Dad won’t always be nearby to help you get out of a mess you started with your big mouth.
It’s up to you to be ready for the tough times in life, both physically and mentally.
My mentor, Zach Even-Esh talks about this stuff often.
Stay ready and you won’t have to get ready.
Josh Bryant says to be “gas station ready”.
So at the Cave to we train hard to toughen our bodies and our minds.
When unexpected bad stuff happens, we are more prepared to handle it.
You might be fighting for your life or the life of your loved ones on any given day.
You might be in a catastrophe of some kind and have to carry injured people to safety.
Weak people can’t do that.
Get strong and stay strong.
Be lifelong strong!
general warm up (15 minutes)
kettlebell figure 8’s to hold x 30 reps
medicine ball throws x 10 reps
kettlebell goblet squats x 20 reps
sandbag shouldering x 10/10 reps
specific warm up (5 minutes)
stone carry/dips set up ad light pracrice
strength (4 rounds)
one round = stone carry x 100 feet + dips x 7 reps
conditioning/accessory work (2 rounds)
recline rope climb x 4
Zottman curls x 10 reps
wrist roller x 10 reps
Many people have asked me over the years what we do at the Cave.
They are curious about how we train.
There is no magic to what we do.
There are no secret workouts to that guarantee amazing reslts in 3 weeks.
We are not going give you a six pack and big biceps and pretend that is training.
You will earn every bit of strength and ffitness you get one rep at a time.
The results follw the work.
It’s just that simple.
I am very blessed to just get my newest book published on Amazon Kindle !
Encouraging people to never give up as they age is something I am very passionate about.
Everyone needs some extra hope these days.
Working out keeps your mind fresh and your body strong.
Please check out my book and share it with your friends.
I always appreciate it when someone writes a review on any of my books.
If you like it, please tell the world what you think of it.
general warm up (15 minutes)
mountain climbers x 50 reps
windshield wipers x 20 reps
tin mans x 100 feet
barbarian split squats x 12/12 reps
specific warm up (5 minutes)
rear sled pulls set up and light practice
strength (4 rounds)
rear sled pulls x 100 feet
conditioning/accessory work (1 round)
weighted step ups x 30 reps
Bulgarian split squats x 10/10 reps
flutter kicks x 100 reps
Reverse flys and pause supermans are great to do after heavy bench presses
general warm up (15 minutes)
rotation push ups x 20 reps
Sanddune power steps x 50 reps
Sanddune plyo push ups x 10 reps
sit ups x 25 reps
specific warm up (5 minutes)
Pendlay rows set up and light practice
strength (3 rounds)
Pendlay rows x 3 rest pause mini sets
conditioning/accessory work (3 rounds)
Grinder Kord reverse flys x 12 reps
pause supermans x 15 rep
The Cave 