general warm up (10 minutes)
inch worms x 50 feet
misery crawls x 50 feet
dumbbell push press x 10/10 reps
Battling Ropes roll overs x 25 reps
specific warm up (5 minutes)
forward sled pulls set up and light practice
strength (20 minutes)
forward sled pulls x 100 feet x 4 rounds
conditioning/accessory work (3 rounds)
resistance band hamstring curls x 20 reps
side planks x max. time each side
general warm up (10 minutes)
rear bear crawls x 100 feet
tin mans x 100 feet
Sanddune jumps x 10 reps
Neuro Grip push ups x 10 reps
specific warm up (5 minutes)
bear hug keg squats set up and light practice
strength (20 minutes)
bear hug keg squats x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 12 reps
Power Wheel rollouts x 12 reps
sledge hammer strikes x 12/12 reps
At 6:00pm Monday we will make up the training that everyone missed on Saturday
Regular schedule resumes on Monday.
The only training that will still be done is Iron Brotherhood on Saturday
general warm up (10 minutes)
resistance band pull a parts x 100 reps
kettlebell figure 8’s to hold x 30 reps
jumping jacks x 50 reps
Sanddune push ups x 15 reps
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 5 sets
conditioning/accessory work (3 rounds)
band-resisted push ups x 15 reps
recline bar rows x 15 reps
It’s Memorial Day in the U.S., a day of remembrance for those who have given their lives defending our country.
There are many Veterans in my family, Marines, Navy, Coast Guard, Army.
About half of them served during World War II and have passed away over the years.
They will never be forgotten!
We will be training at the Cave today because a nation is only as strong as its’ people.
general warm up (10 minutes)
resistance band suitcase deadlifts x 20 reps
Adex club wood choppers x 15/15 reps
Zercher sandbag cleans x 12 reps
recline rope climbs x 5
specific warm up (5 minutes)
sled push/farmers walk set up and light practice
strength (4 rounds)
1 round = sled push x 50 feet + farmers walk x 50 feet
conditioning/accessory work (2 rounds)
1 arm famers walk x 100 feet
resistance band hamstring curls x 15/15 reps
general warm up (10 minutes)
resistance band pause face pulls x 20 reps
dumbbell star complex x 1
Power Wheel roll puts x 10 reps
pike push ups x 10 reps
specific warm up (5 minutes)
Z press set up and light practice
strength (20 minutes)
Z press x 3 reps x 4 sets
conditioning/accessory work (2 rounds)
Meadows rows x 7/7 reps
tri-set tricep complex x 4
general warm up (10 minutes)
kettlebell figure 8’s to hold x 25 reps
resistance band baseball swings x 20/20 reps
Grinder Kord reverse fly x 15 reps
keg squats x 10 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 3 reps x 5 sets**
**Note: Use P.A.P before last set
conditioning/accessory work (2 rounds)
close grip floor presses x 10 reps
pause bat wing rows x 10 reps
The Cave 