Posts Tagged ‘gyms in Sarasota’

Here’s a quick look at how we got our athletes Cave Strong(er) in 2019

2019-02-02 06.40.002019-02-01 06.57.01

2019-01-05 07.05.292018-08-13 06.36.49

2018-09-01 05.34.422018-09-03 06.39.48

2019-04-03 06.13.152019-12-22 23.15.45

2019-11-29 10.06.342019-12-30 21.00.21

 

 

 

Note: If you miss this on Thursday, you get to do it on Friday

general warm up (15 minutes)

medicine ball chest passes x 15 reps

rotation push ups x 20 reps

barbarian split squats x 12/12 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

concrete slab carry/Sanddune push ups set up and practice
strength (4 rounds)

one round = concrete slab carry x 100 feet + Sanddune push ups x 15 reps
conditioning/accessory work (2 rounds)

dumbbell side raises x 10 reps

Grinder Kord flys x 15 reps

lateral sledge hammer strikes X 10/10 reps

general warm up (10 minutes)

Battling Ropes x 100 double waves

Sanddune split squats x 12/12 reps

jumping jacks x 60 reps
side shuffles x 200 feet

specific warm up (5 minutes)

strict pull ups / dumbbell curls set up and light practice

strength (4 rounds)

one superset = strict pull ups x 4 reps + dumbbell curls x 8 reps

conditioning/accessory work (1 round)

alternating sandbag shouldering x 30 reps

Zercher sandbag carry x 150 feet

wrist roller x 10 reps

 

general warm up (10 minutes)

clock push ups x once around the clock

Bulgarian bag 360’s x 10/10 reps

kettlebell high pulls x 8/8 reps

specific warm up (5 minutes)

bear hug keg squats  set up and light practice

strength (20 minutes)

bear hug keg squats x 4 reps x 7 sets

conditioning/accessory work (1 round)

resistance band baseball swings x 25/25 reps

dumbbell pull overs x 10 reps

dumbbell star complex x 1

recline rope climbs x 5

2019-10-29 22.21.19

general warm up (10 minutes)

rear bear crawls x 100 feet

tin mans x 100 feet

traveling broad jumps x 100 feet

specific warm up (5 minutes)

keg squats set up and light practice

strength (20 minutes)

keg squats x 7 reps x 4 sets

conditioning/accessory work (2 rounds)

Grinder Kord flys x 15 reps

pause supermans x 15 reps

general warm up (10 minutes)

alternating kettlebell swings x 30 reps

Sanddune power steps x 100 reps

chimp walks x 100 feet
side shuffles x 200 feet
specific warm up (5 minutes)

lateral sled pulls set up and light practice
strength (4 rounds)

lateral sled pulls x 100 feet
conditioning/accessory work (3 rounds)

weighted side bends x 20 reps

dead stop lateral step ups x 10/10 reps