general warm up (10 minutes)
AirDyne bike 15 calories
cross body mace swings x 10/10 reps
resistance band diagonal pull a parts x 25/25 reps
resistance band “palms up” pull a parts x 25 reps
specific warm up (5 minutes)
close grip grappler rows set up and light practice
strength (20 minutes)
close grip grappler rows x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
Meadows rows x 8/8 reps
Woodall curls x 12/12 reps
Sanddune jumps x 15 reps
Our good friend and teammate, Valerie Pawlowski, just released this challenging workout
They both very simple, but often neglected .
Here’s one–
Keep a current old school training journal
Pen and paper, not on your phone
You will be surprised how much this helps.
Training journals are required for everyone at the Cave
We started training with steel clubs and maces back in January 2016.
Fast forward to now and certified Mace Fit® coaches in over ten states and Puerto Rico.
Competitions, expos, and more are on the horizon.
Read all about it here
general warm up (10 minutes)
mountain climbers x 100 feet
alternating kettlebell swings x 30 reps
traveling broad jumps x 100 feet
flutter kicks x 100 reps
specific warm up (5 minutes)
lateral sled pulls set up and light practice
strength (20 minutes)
lateral sled pulls x 100 feet x 4 rounds
conditioning/accessory work (2 rounds)
AirDyne bike x 15 calories
side planks x max. time
general warm up (10 minutes)
Sanddune power steps x 50 reps
side straddles x 200 feet
dumbbell clean & push press x 10/10 reps
Power Wheel roll outs x 12 reps
specific warm up (5 minutes)
hand-over-hand sled pulls set up and light practice
strength (20 minutes)
hand-over-hand sled pulls x 100 feet x 4 rounds
conditioning/accessory work (2 rounds)
diamond push ups x 15 reps
kettlebell V presses x 12 reps
dumbbell pull overs x 10 reps
general warm up (10 minutes)
resistance band pause face pulls x 20 reps
resistance archer pulls x 25/25 reps
Adex club star complex x 1
chimp walks x 100 feet
specific warm up (5 minutes)
dead stop bench press set up and light practice
strength (20 minutes)
dead stop bench press x 4 reps x 6 sets
conditioning/accessory work (1 round)
Pendlay rows x 8 reps
pause bat wing rows x 10 reps
hanging knee raises x 12 reps
grippers x max. reps
general warm up (10 minutes)
clock push ups x twice around the clock
recline rope climbs x 4
45 to 90 degree leg lifts x 20 reps (Note: I learned these from Eric Guttman, he called them needle lifts)
buddy medicine ball throws x 30 reps
specific warm up (5 minutes)
Strongman complex set up and light practice
strength (3 rounds)
Strongman complex–one round = bear hug keg squats x 10 reps + log “ground to overhead” lift x 5 reps + farmers walk x 100 feet
conditioning/accessory work(2 rounds)
pinch grip isometric plate hold x maximum time
wrist roller x 10
hollow rocks x 15 reps
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)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**
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The Cave 