Cave Strong-training of the day (TOD)

warmup (not timed)
bear crawls x 100 feet
misery crawls x 100 feet
leg lifts x 25 reps

skill (5 minutes)
sled push set up and light pushes

strength (15 minutes)
heavy sled push x 100 feet x 5 rounds

conditioning (3 rounds)
weighted situps x 10 reps
resistance band good mornings x 20 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
resistance band face pulls x 20 reps with one second hold at the top of each rep
kettlebell figure 8′s x 40 reps
dumbbell hang power snatches x 10/10 reps

skill (5 minutes)
hang power clean set up and light reps

strength (15 minutes)
hang power cleans x 3/3/3/3/3 reps

conditioning (4 rounds)
wall ball x 15 reps
jumping jacks x 30 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
band high pulls x 20 reps
weight plate orbits x 20 reps
split squats x 10/10 reps

skill (5 minutes)
grinder kord technique

strength (15 minutes)
four supersets of grinder kord
recline rows x 15 reps
pushups x 15 reps

conditioning (4 rounds)
sledge hammer strikes x 30 reps
kettlebell swings x 30 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
band pull aparts x 50 reps
band archer pulls x 25/25 reps
air squats x 25 reps
tin mans x 100 feet

skill (5 minutes)
strongman medley set up and light carries

strength (15 minutes)
strongman medley x 3 rounds
Note: one round equals 100 feet each of
keg carry
farmers walk
duck walk

conditioning (3rounds)
Battling Ropes x 30 seconds
flutter kicks x 30 seconds
pushups x 30 seconds
situps x 30 seconds

Note: If more than 4 people add jumping jacks x 30 seconds until a station opens up

Cave Strong-training of the day (TOD)

warm up (not timed)
kettlebell swings x 40 reps
overhead carry x 100 feet x 2 rounds
walking lunges x 100 feet

skill a (5 minutes)
deadlift set up and light reps

strength (15 minutes)
deadlifts x 2/2/2/2/2/2 reps

conditioning (2 rounds)
dumbbell RDL’s x 10 reps
kettlebell pullovers x 20 reps
leg lifts x 30 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
One arm farmers walk x 200 feet x 2 rounds
kettlebell goblet squats x 20 reps
resistance band face pulls x 20 reps

skill (5 minutes)
lateral keg loading set up and light reps

strength (15 minutes)
lateral keg loading x 10/10-10/10-10/10 reps

conditioning (2 rounds)
kettlebell thrusters x 15 reps
sled push x 100 feet
pullups x 5 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
air squats x 20 reps
bear crawlz x 100 feet
Grinder Kord recline rows x 15 reps
Grinder Kord pushups x 15 reps

skill (5 minutes)
bench press set up and light reps

strength (15 minutes)
bench press x5/5/5/5/5 reps

conditioning (3 rounds)
Rotation pushups x 10 reps
supermans x 10 reps
kettlebell lateral sliders x 20 reps
jumping jacks x 20 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
Sandbag carries x 300 feet
note: behind the neck
band pull aparts x 50 reps
arm circles x 30/30 reps

skill (5 minutes)
back squat set up and light reps

strength (15 minutes)
back squats x 8/8/8 reps

conditioning (3 rounds)
weighted situps x 10 reps
sled push x 200 feet

Cave Strong-training of the day (TOD)

warmup (not timed)
kettlebell figure 8′s x 50 reps
kettlebell 360′s x 30 reps
side shuffles x 200 feet

skill (5 minutes)
strict chain press set up and light reps

strength (15 minutes)
strict chain press
x 5/5-5/5-5/5 reps

conditioning (3 rounds)
Grinder Kord flys x 10 reps
Grinder Kord Reverse flys x 10 reps
burpees x 10 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
sledge hammer strikes x 40 reps
archer pulls x 20/20 reps
resistance band front squats x 20 reps

skill (5 minutes)
sandbag shoulder squat cleans set up and light reps

strength (15 minutes)
Sandbag shoulder squat cleans x 5/5-5/5-5/5 reps

conditioning (4 rounds)
alt. Kettlebell swings x 30 reps
alt. Kettlebell or dumbbell floor press x 20 reps
recline rope climbs x 3