general warm up (10 minutes)
resistance band diagonal pull a parts x 30/30 reps
barbarian pull overs x 20 reps
bandito squat jumps x 8 rep
specific warm up (5 minutes)
trap bar deadlifts set up and light practice
strength (20 minutes)
trap bar deadlifts x 6 reps x 5 sets
conditioning/accessory (2 rounds)
double dumbbell rows x 12 reps
weighted sit ups x 6 reps
weighted calf raises x 18 reps
general warm up (10 minutes)
resistance band pull a parts x 100 reps
dumbbell star complex x 1
2 hand side swings x 40 reps
recline rope climbs x 5
specific warm up (5 minutes)
pull ups/dips superset practice
strength (8 supersets)
one superset = pull ups x 2 reps + dips x 3 reps
conditioning/accessory work (3 rounds)
recline bar rows x 15 reps
diamond push ups x 10 reps
Leadership is an elusive term, so to simplify it look at this way.
If people are following you in the real world, then you are a leader.
If no one is following you there, you are not a leader.
It’s just that simple.
Following you on social media is not even close when it comes to real leadership.
That’s why I emphasize THE REAL WORLD.
There is minimal risk or reward in following someone online.
Real leaders have real people following them in real situations.
It’s just that simple.
For example, this weekend I got to work with a man I respect in the strength and fitness world. Jim Denofa.
He owns a large gym, CrossFit Havoc in Bradenton, Florida. Jim has solid experience in Powerlifting and Strongman also.
Yet he was the very first Mace Fit® Certified Coach in all of CrossFit.
Why would he want to learn steel and club training too?
Because he is a leader, that’s why, and leaders take risks to learn and improve.
Much respect to Jim as well as Austin Reyes who followed him into Mace Fit®!
general warm up (10 minutes)
resistance band archer pulls x 20/20 reps
resistance pause face pulls x 20 reps
alternating sandbag shouldering x 20 reps
mountain climbers x 75 reps
specific warm up (5 minutes)
Zercher sandbag cleans set up and light practice
strength (20 minutes)
Zercher sandbag cleans x 7 reps x 5 sets
conditioning/accessory work (2 rounds)
Sandbag BTN power jerk x 12 reps
double dumbbell curls x 10 reps
dumbbell pull overs x 8 reps
general warm up (10 minutes)
Grinder Kord recline rows x 20 reps
Grinder Kord flys x 15 reps
mountain climbers x 100 reps
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
keg loading set up and light practice
strength (20 minutes)
keg loading x 2 reps x 7 sets
conditioning/accessory work (2 rounds)
goblet squats x 15 reps
rsistance band pull a parts x 50 reps
general warm up (10 minutes)
resistance band archer pulls x 20/20 reps
resistance band paddling x 20/20 reps
sandbag shouldering x 20 reps
Zercher sandbag cleans x 10 reps
specific warm up (5 minutes)
grappler twists set up and light practice
strength (20 minutes)
grappler twists x 20-16-12-8-4 reps
conditioning/accessory work(2 rounds)
lateral keg loading x 10/10 reps
recline bar rows x 10 reps
The sled test was the 10th test of the cycle.
Everyone gave their best!
The results follow the work, it’s just that simple.
general warm up (10 minutes)
clock push ups x twice around the clock
kettlebell high pulls x 10/10 reps
barbarian lateral lunges x 20 reps
leg lifts x 25 reps
specific warm up (5 minutes)
strict barbell press set up and light practice
strength (
strict barbell press x 3 reps x 5 sets
conditioning/accessory work (1 round)
dumbbell pull overs x 10 reps
Neuro grip push ups x 10 reps
wrist roller x 10 reps
general warm up (10 minutes)
long cycles x 25 reps
resistance band pull a parts x 20/20 reps
barbarian split squats x 10/10 reps
Sanddune squats x 15 reps
specific warm up (5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
resistance band good mornings x 15 reps
dead stop side step ups x 10/10 reps
general warm up (10 minutes)
resistance band baseball swings 20/20 reps
resistance band pull a parts x 25/25 reps
buddy medicine ball throws x 35 reps
overhead walking lunges x 100 feet
specific warm up (5 minutes)
floor press set up and light practice
strength (20 minutes)
floor press x 8 reps x 4 sets
conditioning/accessory work (3 rounds)
close grip grappler rows x 12 reps
diamond push ups x 15 reps
The Cave 