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Cave Strong-training of the day (TOD)

general warm up (not timed)

partner medicine ball throws x 25 reps

*dumbbell star complex x 1 round

*learned from Bud Jeffries

Clubbell swings x 15/15 reps

*earth-to-sky squats x 15 reps

*learned from Sincere Hogan

specific warm up (5 minutes)

trap bar deadlifts set up and light reps

strength (15 minutes)

trap bar deadlifts x 4/4/4/4/4/4 reps

conditioning (3 rounds)

dumbbell push press x 10/10 reps

hanging knee raises x 10 reps

Zercher sandbag carries x 200 feet

Cave Strong-training of the day (TOD)

general warm up (not timed)

kettlebell swings x 30 reps

kettlebell figurs 8’s x30 reps

leg lifts x 20 reps

Airborne Heismans x 100 feet

*donkey kicks x 10 reps

*note:  learned from Sincere Hogan

specific warm up (5 minutes)

push press set (up from the rack) and light reps

strength (15 minutes)

push press (from the rack) x 10/8/6/4 reps

conditioning (2 rounds)

grinder kord flys x 10 reps

grinder kord reverse  flys x 10 reps

strict pull ups or “Equalizer” rows x 10 reps

push ups x 10 reps

Cave Strong-training of the day (TOD)

general warm up (not timed)

inch worms x 100 feet

dumbbell hang power snatch x 10/10

dumbbell pull over tucks x 20 reps

burpees x 20 reps

specific warm up (5 minutes)

back squat set up and light reps

strength (15 minutes)

back squats x 5/5/5/5/5 reps

conditioning (3 rounds)

sandbag BTN good mornings x 15 reps

weighted sit ups x 10 reps

heavy one arm farmers walks x 200 feet

Cave Strong-training of the day (TOD)

general warm up (not timed)

resistance band baseball swings x 20/20 reps

resistance band pause face pulls x 20 reps

alternating kettlebell swings x 40 reps

traveling broad jumps x 100 feet

vertical wall walks x 1/1/1

specific warm up (5 minutes)

bench press set up and light reps

strength (15 minutes)

bench press x 5/5/5/5/5 reps

conditioning (4 rounds)

dips x 5 reps

heavy dumbbell rows x 5/5 reps

Cave Strong-training of the day (TOD)

general warm up (not timed)

resistance band vertical pull-a-parts x 50 reps

resistance band archer pulls x 25/25 reps

kettlebell high pulls x 10/10 reps

overhead carry walking lunges x 100 feet

specific warm up (5 minutes)

barbell power snatch set up and light reps

strength (15 minutes)

barbell power snatch x 3 reps x 5 sets

conditioning (3 rounds)

battling ropes sidewinders x 50 waves

dumbbell calf raises x 30 reps

push ups x 15 reps

strict pull ups x 5 reps

Cave Strong-training of the day (TOD)

general warm up (not timed)

bear crawls x 100 feet

Airborne Heismans x 100 feet

fence jumpers x 30 reps

kettlebell goblet squats x 20 reps

specific warm up (5 minutes)

use a medium weight stone or keg and practice set up and how to carry it

strength (15 minutes)

stone or keg carry x 200 feet x 3 rounds

Note:  heavy, but not maximum weight

conditioning (3 rounds)

kettlebell pull-overs x15 reps (with isometric leg lift)

grinder kord reverse flys x 15 reps

Cave Strong-training of the day (TOD)

general warm up (not timed)

sandbag shouldering x 10/10 reps

kettlebell sumo high pulls x 15 reps

strict pull ups x 5 reps

specific warm up (5 minutes)

strongman log rows set up and light reps

strength (15 minutes)

strongman log rows x 10/10/10 reps

conditioning (4 rounds)

weight plate push ups x 5 reps

recline rows x 15 reps

 

Cave Strong-training of the day (TOD)

general warm up (not  timed)

alternating dumbbell hang power snatches x 20 reps

inch worms x 100 feet

burpees x 15 reps

specific warm up (5 minutes)

hand-over-hand sled pull set up and light work

strength (15 mniutes)

heavy hand-over-hand sled pull x 100 feet x 4 rounds

conditioning (3 rounds)

piranha press x 10 reps

traveling broad jumps x 100 feet

strict pull ups x 5 reps

 

Cave Strong-training of the day (TOD)

general warm up (not timed)

kettlebell swings x 75 reps

body twists x 20 reps

rotation walking lunges x 100 feet

dumbbell pull-over tucks x 20 reps

specific warm up (5 minutes)

power clean and push press set up and light reps

strength (15 minutes)

power clean and push press x 8/6/4/2 reps

conditioning (AMRAP in 10 minutes)

battling ropes outward circles x 30 reps

sledge hammer strikes x 30 reps

 

Cave Strong-training of the day (TOD)

warm up (not timed)

clock push ups x 12 reps

partner medicine ball throws x 20 reps

resistance band pull-a-parts x 50 reps

split squats x 15/15 reps

skill (5 minutes)

back squat set up and light reps

strength (15 minutes)

back squats x 5/5/5/5/5 reps

conditioning (3 rounds)

resistance band good mornings x 15 reps

weighted sit ups x 10 reps