Posts Tagged ‘obesity’

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)

Americanas x 50 reps

resistance band archer pulls x 30/30  reps

Sanddune power steps x 50 reps

Sanddune push ups x 15 reps

recline rope climbs x 3

specific warm up (5  minutes)

Adex club long cycle swipes

test

Adex club long cycle swipes x max. reps in 5 minutes

specific warm up (5  minutes)

strict pull ups set up and practice

test

strict pull ups

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.

 

A post shared by Frank DiMeo (@cavepicz2) on

A post shared by Frank DiMeo (@cavepicz2) on

A post shared by Frank DiMeo (@cavepicz2) on

general warm up (10 minutes)

Adex club front swings x 40 reps

Splank (sliders) inch worms x 50 feet

rotation push ups x 20 reps

tin mans x 100 feet

specific warm up (5 minutes)

resistance band kettlebell high pulls set up and light practice

strength (20 minutes)

resistance band kettlebell high pulls x 18/15/12/9/6/3 reps

conditioning/accessory work (2 rounds)

Bulgarian split squats x 10/10 reps

kettlebell pull overs with isometric leg lift x 15 reps

Neuro-Grip push ups x max.

 

 

 

general warm up (10 minutes)

weight plate orbits x 20 reps

resistance band pull a parts x 100 reps

Adex club pull overs x 20 reps

Zercher sandbag squats x 20 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 2/2/2/2/2/2 reps

conditioning/accessory work (3 rounds)

1 round = Sanddune sprint x 10 seconds + Sanddune push ups x 10 reps x 3

 

 

 

general warm up (10 minutes)

rotation push ups x 20 reps

windshield wipers x 20 reps

rear bear crawls x 100 feet

flutter kicks x 100 reps

specific warm up (5 minutes)

Grinder Kord complex practice

strength (4 rounds)

Grinder Kord complex >>>

1 round = 10 reps each of flys/reverse flys/curls/tricep extension

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

L sit x max. hold time x 1/1/1

 

 

 

general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band pull a parts x 50 reps

Adex club side cleans x 30 reps

specific warm up (5 minutes)

alternating kettlebell floor press set up and light practice

strength (20 minutes)

alternating kettlebell floor press x 20/18/16/14 reps

conditioning/accessory work (2 round)

rotation push ups x 20 reps

Strongman log rows x 10 reps

 

general warm up (10 minutes)

Battling Ropes x 100 waves

dislocates x 10 reps

tin mans x 100 feet

tuck jumps x 10 reps

specific warm up (10 minutes)

Burgener drills

snatch-grip high pulls set up and light practice

strength (20 minutes)

snatch-grip high pulls x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

snatch-grip recline bar rows x 10 reps

Adex club long cycle swipes x 25 reps