Author Archive

Wednesday

Posted on: July 22nd, 2014 by Tyler No Comments

Wednesday

Strength/Skill Work:

Back Squat Max

Power Clean Max

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Structural Work:

2-3 Sets..

Tri/Lat Stretch x 1 min

Diagonal Stretch x 8/side

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Conditioning Work:

5 Rounds of..

Kettlebell Swing x 8

Burpee x 4

Tuesday

Posted on: July 21st, 2014 by Tyler No Comments

Tuesday

Balance Day

* Play element at the end of class. 5-10 minutes. 

Monday (Last week of wave!)

Posted on: July 20th, 2014 by Tyler No Comments

Monday (Last week of wave!)

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Strength/Skill Work:

Max out session. All max’s must be watched by a Coach. This will ensure proper positions even more so.

Back Squat

Power Clean

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Structural Work:

3 Rounds warm up of each.

Step Behind / Bear Crawl Straight Legs

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Conditioning Work:

Row 500 meters.

Saturday

Posted on: July 19th, 2014 by Tyler No Comments

Saturday

830 – class – open gym – kids

10am – Stretch

Friday

Posted on: July 17th, 2014 by Tyler No Comments

Friday

Strength/Skill Work:

Back Squat 6-4-2

Power Clean 6-4-2

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Structural Work:

3 sets..

Dislocate x 20

Cossack x 20

Broad Jumps – Turf

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Conditioning Work:

Tabata!!

Squat / Rock Climber / Hollow Rock

Thursday

Posted on: July 16th, 2014 by Tyler No Comments

Thursday

Strength/Skill Work:

5 sets

Heavy KB Swing x 8

Ring Row x 8

Dips x 8

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Structural Work:

Partnered Pancake (1 Minute per partner working PNF in the pancake)

10 Minutes of work. 5 Minutes per partner.

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Conditioning Work:

3 Sets of..

Kettlebell Thruster x 8

Burpee x 8

 

 

Wednesday

Posted on: July 15th, 2014 by Tyler No Comments

Day 5 of 9 of the wave..

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Wednesday

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Strength/Skill Work:

Back Squat 6-4-2

Power Clean 6-4-2

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Structural Work:

2 Sets..

Tri-Lat Stretch x 1 min

Hip opener (squat drill) x 10

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Conditioning Work:

5 of each..

Sprints / Side Shuffle ‘low’ 

Tuesday

Posted on: July 14th, 2014 by Tyler No Comments

Tuesday

Balance Day:

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Wrist prep and leg work:

3 sets: Dorsal pushup x 5 with Cossack x 5/side (Hold bottom of each cossack for 5 seconds) 

3 sets: Subscap Pushup x 5 with Squat Rotation x 6/side

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Line Work:

Loarded Arch Body Hold x 25seconds with Pistol work x  3 reps per side

Loaded Hollow Hold x 25seconds with Diagonal Stretch x 3 per side

Crow Hold x 25seconds with Standing Pike Hold x 45 seconds

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Hand/Head Stand:

Chest to floor handstand x 30sec x 3 sets

Chest to wall x 30sec x 3 – 5 sets

Play – Practice

Ottawa Gym opens! Monday Workout

Posted on: July 13th, 2014 by Tyler No Comments

Ottawa Gym Opens! The community that continues to grow and spread like wild fire is officially opening up in the great city of Ottawa tomorrow at 6am!

How cool is it that when each person who walks in to Caveman Strong in Cornwall or Human 2.0 in Ottawa – they will all be doing the same workout tomorrow!? 

Proper training, coaching excellence, friendly atmosphere, and powerhouse community is the reason behind all of it! 

Here we go!

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Monday

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Strength/Skill Work:

Power Clean 6-4-2

Back Squat 6-4-2

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Structural Work:

Wrist Work – Squat work – 5-10 minutes

4 sets..

Bridge Wall Walk x 2

Pelvic Tilt (face down!) x 10

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Conditioning Work:

3 sets..

Burpees x 5

Kettlebell swing x 15

Tuck Hollow Rock x 25

Friday & Saturday

Posted on: July 10th, 2014 by Tyler No Comments

Friday & Saturday

Friday

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Structural Work:

3 rounds..

Cossack x 12

Shoulder Wall Drill x 8

Inch Worm with Back bend x 4

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Strength/Skill Work:

Back Squat 8-6-4

Power Clean 8-6-4

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Structural Work:

3 Rounds..

Pancake Stretch x 1 minute

Tri/Lat stretch x 1 minute

Forearm Plank x 1 minute

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Saturday

830am class – open gym 830-12 – Kids