EPIC-METAL-CAVE
Features
7 sessions per week
Must use App app to view and log training
Team Training
A
ICE(W03W7) INTRO & MOD
B1
BW-BURPEE-HALF
B2
KB-HEAD-CUTTERS
B3
KB-DEAD-LIFT-SUMO-JUMP
B4
KB1-CLEAN-HP
B5
KB1-JERK
B6
KB-SQUAT-GOBLET
A
WS_KRIS KROSS INTRO & MOD
B
WS_KRIS KROSS WARM-UP
C1
BW-JUMP-BOX
30, 24, 18, 12, 6
C2
KB-SUMO-DEAD-LIFT-HIGH-PULL_SQUAT-GOBLET
30, 24, 18, 12, 6
C3
DB2-CURLS
5 x 10
C4
DB2-PRESS-FLOOR
5 x 20
C5
BW-ABB-WHEEL
5 x 10
C6
KB-HALO
5 x 20
C7
KB-ROW-BENT-OVER_GRIP-REV
5 x 10
C8
KB-SWINGS-RUSSIAN
5 x 20
A
ICE(W04W1) INTRO & MOD
B1
KB1-SNATCH-HP_WINDMILL
B2
KB-CURL-CANNON-BALL
B3
KB1-PRESS-CUP
B4
KB1-CLEAN-HP_LUNGE-REVERSED
B5
KB1-DEAD-LIFT-SUITCASE
B6
KB-SUMO-DEAD-LIFT-HIGH-PULL
B7
KB-SQUAT-BACK
B8
KB-GOOD-MORNINGS
WARM-UP <15:00>
A
WARM-UP
WARM-UP <15:00> ... Do a general warm-up. Then focus knees, hips, lower-back and shoulders. Then do 3x10 reps with each of the exercises before adding load for the first round.
B1
BB-SQUAT-BACK-HIGH
5, 5, 4, 4, 3, 3, 2, 2, 1, 1
B2
BB-PRESS-BENCH
5, 5, 4, 4, 3, 3, 2, 2, 1, 1
B3
BB-DEAD-LIFT-SUMO
5, 5, 4, 4, 3, 3, 2, 2, 1, 1
B4
DB2-CURLS
B5
KB1-ROW-BENCH
B6
DB2-JERK
A
WS_6&40 INTRO & MOD
B
WS_6&40 WARM-UP
C1
BB-SQUAT-BACK-HIGH
12, 12, 9, 9, 6, 6, 3, 3
C2
DB2-MAN-MAKER
8 x 1
C3
DB2-DEAD-LIFT-ROMANIAN
8 x MAX
C4
KB2-CLEAN_JERK
8 x 2
C5
KB2-SWING-ROW-LOW
8 x MAX
C6
SB-GROUND-TO-SHOULDER
8 x 4
C7
SB-DEAD-LIFT
8 x MAX
A
WS_EVIL DEAD INTRO & MOD
B
WS_EVIL DEAD WARM-UP
C1
BB-PRESS-OVERHEAD
10, 8, 6, 4, 2, 2, 2, 2
C2
DB2-CURL-HAMMER
8 x MAX
C3
KB-SWINGS-ATTITUDE
8 x MAX
C4
BB-SQUAT-BACK-HIGH
10, 8, 6, 4, 2, 2, 2, 2
C5
LP-PRESS-BOAT
8 x MAX
C6
KB1-ROW-STAGGER
8 x MAX
A
ICE(W04W2) INTRO & MOD
B1
KB-KICK-BACK
B2
KB-PRESS-FLOOR
B3
KB-DEAD-BUG
B4
KB1-CLEAN-HP
B5
KB1-ROW-STAGGER
B6
KB1-DEAD-LIFT-STAGGER
B7
KB-SQUAT-GOBLET
B8
KB-SWINGS-HIGH
B9
KB-CURL-CANNON-BALL
A
WS_EVIL DEAD INTRO & MOD
B
WS_EVIL DEAD WARM-UP
C1
BB-PRESS-OVERHEAD
10, 8, 6, 4, 2, 2, 2, 2
C2
DB2-CURL-HAMMER
8 x MAX
C3
KB-SWINGS-ATTITUDE
8 x MAX
C4
BB-SQUAT-BACK-HIGH
10, 8, 6, 4, 2, 2, 2, 2
C5
LP-PRESS-BOAT
8 x MAX
C6
KB1-ROW-STAGGER
8 x MAX
A
WS_FUCK YOU MONDAY INTRO & MOD
B
WS_FUCK YOU MONDAY WARM-UP
C1
KB2-CLEAN-HP_JERK
10, 8, 6, 4, 2
C2
KB2-SWING-ROW-LOW
20, 16, 12, 8, 2
C3
CARDIO
5 x 30
C4
DB2-PRESS-FLOOR
10, 8, 6, 4, 2
C5
DB2-ROW-BENT-OVER
20, 16, 12, 8, 4
C6
SB-SQUAT-ZERGER
10, 8, 6, 4, 2
C7
SB-GROUND-TO-SHOULDER
20, 16, 12, 8, 4
A
ICE(W04W3) INTRO & MOD
B1
KB1-JERK
B2
KB1-LUNGE-TACTICAL_RACK
B3
KB1-CLEAN-HANG
B4
KB-SUMO-DEAD-LIFT-HIGH-PULL
B5
KB1-ROW-STAGGER
B6
KB1-THRUSTER
B7
KB1-FIG8-CATCH
A
WS_COOL SOCKS - INTRO & MOD
B
WS_COOL SOCKS WARM-UP
C1
BB-PRESS-BENCH
9, 9, 9, 6, 6, 6, 3, 3, 3
C2
DB2-DEAD-LIFT-ROMANIAN
6, 6, 6, 4, 4, 4, 2, 2, 2
C3
KB1-ROW-BENCH
6, 6, 6, 4, 4, 4, 2, 2, 2
C4
KB-SUMO-DEAD-LIFT-HIGH-PULL_SQUAT-GOBLET
6, 6, 6, 4, 4, 4, 2, 2, 2
A
ICE(W04W4) INTRO & MOD
B1
KB-SQUAT-GOBLET
25, 20, 15, 10, 5
B2
BW-JUMP-SKI
5 x MAX
B3
KB-HALO
5 x MAX
B4
KB1-ROW-BALLISTIC
5 x MAX
B5
BW-SPLIT-SQUAT-JUMPS_ALT
5 x MAX
B6
KB1-CLEAN-HP
5 x MAX
A
WS_ISIS - INTRO & MOD
B
WS_ISIS WARM-UP
C1
BB-DEAD-LIFT-CON
15, 12, 9, 6, 3, 3, 3, 3
C2
DB2-SQUAT-RACK
15, 12, 9, 6, 3, 3, 3, 3
C3
BW-PUSH-UP
8 x MAX
C4
BW-SIT-UP-V
8 x MAX
C5
KB1-CROSS-BODY-CLEAN-HP
8 x MAX
C6
KB1-JERK
8 x MAX
C7
KB-SWINGS-ATTITUDE
8 x MAX
C8
KB-PRESS-FLOOR
8 x MAX
A
ICE(W04W5) INTRO & MOD
B1
KB1-SNATCH-HP_WINDMILL
10, 8, 6, 4, MAX
B2
KB-CURL-CANNON-BALL
10, 8, 6, 4, MAX
B3
KB1-LUNGE-TACTICAL_OH
10, 8, 6, 4, MAX
B4
KB-ROW-BENT-OVER-CANNONBALL
10, 8, 6, 4, MAX
B5
BW-ABB-WHEEL
10, 8, 6, 4, MAX
B6
KB-PRESS-FLOOR
10, 8, 6, 4, MAX
B7
KB-SWINGS-HIGH
10, 8, 6, 4, 2
B8
KB-SQUAT-GOBLET
10, 8, 6, 4, 2
A
WS_CLUB 27 - INTRO & MOD
B
WS_CLUB 27 WARM-UP
C1
BB-DEAD-LIFT-CON
36, 24, 12
C2
SB-GROUND-TO-CHEST_SQUAT-ZERGER
18, 12, 6
C3
DB2-PRESS-FLOOR
3 x MAX
C4
DB2-CURL-HAMMER
3 x MAX
C5
KB-SWINGS-RUSSIAN
3 x MAX
C6
BW-ABB-WHEEL
3 x MAX
C7
KB1-CLEAN-HP_ALT
3 x MAX
C8
BW-SPLIT-SQUAT-JUMPS_ALT
3 x MAX
A
WS_WINSTON CHURCHILL INTRO & MOD
B
WS_WINSTON CHURCHILL WARM-UP
C1
BB-PRESS-OVERHEAD
15, 12, 9, 6, 3, 3
C2
KB1-ROW-STAGGER
6 x 2
C3
KB-SWINGS-ATTITUDE
6 x 4
C4
DB2-DEAD-LIFT-ROMANIAN
6 x 6
C5
BB-SQUAT-BACK-LOW
15, 12, 9, 6, 3, 3
C6
DB2-ROW-RENEGADE
6 x 2
C7
KB2-JERK
6 x 4
C8
KB1-SNATCH-HP
6 x 6
A
WS_MASTERS OF THE UNIVERSE - INTRO & MOD
B
WS_MASTERS OF THE UNIVERSE WARM-UP
C1
BW-JUMP-BOX
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
C2
DB2-DEAD-LIFT-ROMANIAN
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
C3
KB1-JERK
10 x 10
C4
KB1-ROW-STAGGER
10 x 10
C5
SB-GROUND-TO-CHEST
10 x 10
C6
SB-PRESS-FLOOR
10 x 10
A
ICE(W04W6) INTRO & MOD
B1
KB1-CLEAN-HANG
B2
KB1-JERK
B3
KB1-SWING-ROW-LOW
B4
KB1-THRUSTER
B5
KB1-FIG8-CATCH
B6
KB1-ROW-STAGGER
B7
KB1-DEAD-LIFT-ONE-LEG
A
WS_HANDS IN PAINTINGS INTRO & MOD
B
WS_HANDS IN PAINTINGS WARM-UP
C1
BB-SQUAT-BACK-HIGH
3, 3, 3, 3, 3, 2, 2, 2, 2, 2
C2
BB-SQUAT-BACK-HIGH
5 x 1
C3
DB2-ROW-RENEGADE
30, 20, 10
C4
KB2-SUMO-DEAD-LIFT
3 x 25
C5
KB2-SUMO-DEAD-LIFT-HIGH-PULL
3 x 20
C6
KB2-CLEAN-HP
3 x 15
C7
KB2-SQUAT-RACK
3 x 10
C8
KB2-JERK
3 x 5
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