Posts Tagged ‘lose fat’

Note–All classes will be used for testing Jan. 1-12 except for the

6:30am steel club & mace classes

general warm up (10 minutes)

rear bear crawls x 100 feet

Adex club outside mills x 15/15 reps

Adex mace barbarian squats  15 reps

Sanddune squats x 10 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

test

squat cleans

NOTE–ALL MAKE UP  TESTS WILL BE DONE MEXT WEEK

 

Running is not the only form of cardio, contrary to what some people might think.

Here’s some of how we do cardio at the Cave, if you like to run you can always run at home, you don’t need to pay someone to tell you to do that.

 

general warm up (10 minutes)

clock push ups x twice around the clock

resistance band archer pulls x 25/25 reps

Adex club long cycle swipes x 30 reps

Burgener drills

specific warm up (5 minutes)

dip cleans set up and light practice

strength (20 minutes)

dip cleans x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Sanddune jumps x 15 reps

kettlebell swings x 30 reps