general warm up (10 minutes)
mountain climbers x 100 reps
traveling broad jumps x 100 feet
Power Wheel hand walks 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 3/3 reps x 5 sets
conditioning/accessory work (2 rounds)
jumping jacks x 50 reps
resistance band push ups x 15 reps
strict pull ups x 5 reps
general warm up (10 minutes)
clock push ups x once around the clock
Bulgarian bag 360’s x 10/10 reps
kettlebell high pulls x 8/8 reps
specific warm up (5 minutes)
bear hug keg squats set up and light practice
strength (20 minutes)
bear hug keg squats x 4 reps x 7 sets
conditioning/accessory work (1 round)
resistance band baseball swings x 25/25 reps
dumbbell pull overs x 10 reps
dumbbell star complex x 1
recline rope climbs x 5
Our motto is, “A common struggle builds an uncommon bond”.
We are men and we don’t care what the culture says about masculinity.
We lift big and eat big.
We hang out together and strengthen each other.
We’ll be back in action on January 4, 2020!
Here are the new rates for the New Year
general warm up (10 minutes)
vertical pull a parts x 50 reps
Power Wheel rollouts x 10 reps
kettlebell V press x 10 reps
resistance band tricep push downs x 20 reps
specific warm up (5 minutes)
strict chain press set up and light practice
strength (20 minutes)
strict chain press x 7 reps x 5 sets
conditioning/accessory work (2 rounds)
Neuro Grip push ups x 10 reps
strict pull ups x 5 reps
general warm up (10 minutes)
alternating leg lifts x 30 reps
sandbag Zercher cleans x 10 reps
barbarian walking lunges x 100 feet
side straddles x 200 feet
specific warm up (5 minutes)
sled push set up and light practice
strength (3 rounds)
sled push x 150 feet
conditioning/accessory work (2 rounds)
weighted push ups x 8 reps
recline bar rows x 12 reps
sandbag good mornings x 16 reps
general warm up (10 minutes)
resistance band pause face pulls x 20 reps
resistance band “palms up” pull a parts x 50 reps
traveling broad jumps x 100 feet
Sanddune squats x 15 reps
specific warm up (5 minutes)
Sumo axle deadlifts set up and light practice
strength (20 minutes)
Sumo axle deadlifts x 4 reps x 5 sets
conditioning/accessory work (2 rounds)
grinder kord flys x 15 reps
grinder kord reverse flys x 15 reps
general warm up (10 minutes)
kettlebell goblet squats x 20 reps
barbarian pull overs x 25 reps
grave digger rear lunges x 12/12 reps
alternating sandbag shouldering x 20 reps
specific warm up (5 minutes)
Gallows pull up challenge practice
strength (30 minutes)
Gallows pull up challenge=max. number of strict pull ups using varied implements for each set
No conditioning/accessory work today
general warm up (10 minutes)
Americanas x 50 reps
resistance band pull a parts x 120 reps
rotation push ups x 20 reps
barbarian spit squats x 12/12 reps
specific warm up (5 minutes)
banded kettlebell bench press set up and light practice
strength (20 minutes)
banded kettlebell bench press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
close grip floor press x 12 reps
barbell rows x 10 reps
Sanddune plyo push ups x 8 reps
{note: For those out of town on Friday, you get to do this on Monday}
general warm up (10 minutes)
weight plate orbits x 20 reps
mountain climbers x 100 reps
barbarian squats x 20 reps
resistance band pull a parts x 100 reps
specific warm up (5 minutes)
set up and light practice
strength (4 rounds)
1 round=farmers walk x 100 feet + Strongman log overhead lift x 5 reps + weighted sit ups x 5 reps
conditioning/accessory work (2 rounds)
pause supermans x 10 reps
windshield wipers x 20 reps
2 hand side swings x 30 reps
The Cave 