Once a month the guys get to gether at the Cave at 4:30 pm for some tough training then we all chow down on incredibly good BBQ.
The training is free, but each guy covers his own meal.
Teens 14 and older are welcome to workout, so Dads bring your sons.
Little Bros can come and watch, then eat with the big guys.
general warm up (15 minutes)
bear crawls x 50 feet
chimp walks x 50 feet
kettlebell high pulls x 10/10 reps
kettlebell V presses x 10 reps
specific warm up (5 minutes)
strict pull ups/dips superset practice
strength (5 supersets)
one superset = strict pull ups x 3 reps + dips x 5 reps
conditioning/accessory work (2 rounds)
pinch grip isometric weight plate hold x 60 seconds
bear hug keg squats x 5 reps
weighted sit ups x 7 reps
general warm up (15 minutes)
mountain climbers x 100 reps
resistance band archer pulls x 20/20 reps
resistance vertical pull a parts x 25 reps
barbarian split squats x 15/15 reps
specific warm up (5 minutes)
circuit set up and light practice
cardio (3 rounds)
one round = Grinder Kord recline rows x 10 reps + push ups x 15 reps + sit ups x 20 reps + double club front swings x 25 reps
general warm up (15 minutes)
clock push ups x twice around the clock
45 to 90 degree leg lifts x 20 reps
resistance band pause face pulls x 20 reps
inch worms x 50 feet
specific warm up (5 minutes)
dumbbell clean & push press set up and light practice
strength (20 minutes)
dumbbell clean & push press x 4 reps x 7 sets
conditioning/accessory work (3 rounds)
dumbbell bench press x 10 reps
double dumbbell rows x 10 reps
Read more about Carly here
general warm up (15 minutes)
kettlebell figure 8’s to hold x 30 reps
resistance band pull a parts x 75 reps
mountain climbers x 60 reps
flutter kicks x 100 reps
specific warm up (5 minutes)
circuit set up and practice
cardio (2 rounds)
one round=kettlebell swings x 50 reps + Bulgarian bag wood choppers x 15/15 reps + Sanddune power steps x 50 reps + Bulgarian bag 360’s x 15/15 reps + Sanddune jumps x 15 reps
Note: No shoes allowed on the Sanddune!
general warm up (15 minutes)
Zercher sandbag cleans x 12 reps
medicine ball throws x 100 feet
side shuffles x 200 feet
strict pull up x 10 reps
specific warm up (5 minutes)
lateral sled pulls set up and light practice
strength (4 rounds)
lateral sled pulls x 100 feet
conditioning/accessory work (2 rounds)
Bulgarian bag x 12/12 reps
tire flips x 5 reps
Below is the dedication of my book.
There is a chapter on each one of these guys in it.
This book is dedicated to the men who taught me the value of strength. I have followed these men for over 15 years:
Strongman
Bud Jeffries
Underground Strength Coach
Zach even-Esh
Grip Sport Coach
Jedd Johnson
general warm up (15 minutes)
resistance band pull a parts x 100 reps
dive bomber push ups x 10 reps
flutter kicks x 150 reps
specific warm up ( 5 minutes)
sled push set up and light practice
strength (5 rounds)
heavy sled push x 100 feet
conditioning/accessory work (1 round)
recline rope climbs x 5
Piranha press x 10 reps
heavy dumbbell rows x 5/5 reps
Grinder Kord curls x 15 reps
Don’t miss a single one of our workouts!
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The Cave 