general warm up (10 minutes)
AirDyne bike x 10 calories
Sanddune push ups x 15 reps
Sanddune jumps x 10 reps
recline bar rows x 15 reps
specific warm up (5 minutes)
tire flip/log G-to-O.H. lift set up and light practice
strength (4 rounds)
one round = tire flip x 3 reps + log G-to-O.H. lift x 3 reps
conditioning/accessory work (3 rounds)
heavy tappers x 5/5 reps
recline rope climbs x 3
The Arc is one of the most versatile tools we use at the Cave.
It can be used to do club exercises or mace exercises.
This is a great tool to start your training with!
They are American made and guaranteed for life.
general warm up (10 minutes)
resistance band pause face pulls x 20 reps
resistance band baseball swings x 20/20 reps
keg squats x 5 reps
Grinder Kord flys x 15 reps
specific warm up (5 minutes)
Farmers walk/weighted dips set up and light practice
strength (4 rounds)
one round = Farmers walk x 50 feet + weighted dips x 3 reps
conditioning/accessory work (3 rounds)
seated resistance band rows x 12 reps
side planks x 60 seconds each side
The Cave will be closed until 3pm.
Regular classes will be held this afternoon.
general warm up (10 minutes)
double club front swings x 50 reps
resistance band pause face pulls x 20 reps
diamond push ups x 15 reps
alternating rear barbarian lunges x 20 reps
specific warm up (5 minutes)
Spoto press set up and light practice
strength (20 minutes)
Spoto press x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
Sanddune plyo push ups x 12 reps
Grinder Kord reverse flys x 12 reps
No barbells tonight, just dumbbells and a medicine ball
general warm up (10 minutes)
kettlebell figure 8’s to hold x 40 reps
recline rope climb x 5
split squat jumps x 20 reps
pause super mans x 15 reps
specific warm up (5 minutes)
Dumbbell complex set up and light practice
strength (2 rounds)
Dumbbell complex (use two heavy dumbbells for each exercise)
one round = 10 reps each of cleans/rows/deadlifts
conditioning/accessory work (no time limit)
crab walk medicine ball soccer x 10 points
general warm up (10 minutes)
Americanas x 50 reps
resistance band archer pulls x 25/25 reps
broad jumps x 100 feet
rotation push ups x 20 reps
specific warm up (5 minutes)
dumbbell bench press set up and light practice
strength (20 minutes)
dumbbell bench press x 5 reps x 5 sets
conditioning/accessory work (1round)
Russian dumbbell complex**
**note-learned from Louie Simmons
one round = 12 reps each of
alternating press
alternating front raises
Lateral raises
Bent lateral raises
Alternating cross body curls
Judo swing and pull
general warm up (10 minutes)
inch worms x 50 feet
windshield wipers x 20 reps
resistance band push ups x 15 reps
1 legged hops x 100 feet
specific warm up (5 minutes)
Zercher squats set up and light practice (Note: Use a barbell)
strength (20 minutes)
Zercher squats x 3 reps x 7 sets
conditioning/accessory work (2 rounds)
Grinder Kord chain push ups x 10 reps
hanging Iron Boot knee raises x 10 reps
parallette L sit x max. time
The Cave 