The Cave

Our last Iron Brotherhood meeting for 2019 will be October 5. They will resume in January 2020.

Also, there will not be any more Saturday Mace Fit® classes for the rest of 2019.

They will also resume in January 2020.

Any questions, contact Frank (941)228-8341

General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
Note: no conditioning/accessory work during tests
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general warm up (10 minutes)

kettlebell figure 8’s to hold x 25 reps

rear bear crawls x 100 feet

Sanddune plyo push ups x 12 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 6 reps x 4 sets

conditioning/accessory work (3 rounds)

seated pause resistance band rows x 10 reps

keg power press x 5 reps

general warm up (10 minutes)

AirDyne x 14 calories

dumbbell hang power snatches x 8/8 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

strict pull ups/dips  super set

set up and light practice

strength (5 supersets)

one superset=strict pullups x 4 reps + dips x 4 reps

conditioning/accessory work (1 round)

Power Wheel rollouts x 15 reps

Sanddune push ups x 15 reps

Zottman curls x 10 reps

isometric bear hug keg hold x maximum time

 

general warm up (10 minutes)

bear crawls x 100 feet

clock push ups x once around the clock

Sanddune squats x 15 reps

specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 6 reps x 4 sets

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 20 reps

weight stack tricep push downs x 10 reps

 

Open Gym hours will be

4-5:30pm today