Cave Strong-training of the day (TOD)

general warm up (not timed)

bear crawls x 100 feet

leg lifts x 20 reps

resisatnce band pull-a-parts x 50 reps

walking lunges x 100 feet

specific warm up (5 minutes)

sled push set up and light work

strength (15 minutes)

heavy sled pushes x 100 feet x 4 rounds

conditioning (AMRAP in 10 minutes)

sledge hammer strikes x 30 reps

Battling Ropes outward circles x 20 reps

knees-to-elbows x 10 reps

 

Cave Strong-training of the day (TOD)

general warm up (not timed)

resistance band  pull-a-parts x 75 reps

resistance band  baseball swings x 30/30 reps

Power Wheel roll-outs x 15 reps

traveling broad jumps x 100 feet

kettlebell suitcase deadlifts x 15 reps

specific warm up (5 minUtes)

farmers walk set up and light reps

strength (15 minutes)

farmers walk x 200 feet x 3 rounds

conditioning (AMRAP in 8 minutes)

Battling Ropes x 50 waves

mountain climbers x 40 reps

kettlebell swings x 30 reps

body twists x 20 reps

Cave Strong-training of the day (TOD)

general warm up (not timed)

resistance band archer pulls x 25/25 reps

resistance band vertical pull-a-parts x 50 reps

air squats x 25 reps

specific warm up (5 minutes)

squat snatch set up and light reps

technique practice (25 minutes)

squat snatch single reps with light to moderate weight

focus on quality movement

There is no conditioning today

Cave Strong-training of the day (TOD)

general warm up (not timed)

rear walking lunges x 100 feet

lateral bear crawls x 100 feet

kettlebell pull-overs (with isometric leg lift) x 20 reps

rotation push ups x 15 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (15 minutes)

bench press x 8/8/8/8 reps

conditioning (AMRAP in 7 minutes)

dumbbell rows x 10/10 reps

chain ush ups x 15 reps

strict pull ups x 5 reps

Cave Strong-training of the day (TOD)

general warm up (not timed)

clock push ups x 12 reps

dumbbell tuck pull-overs x 20 reps

sledge hammer strikes x 30 reps

Splank Inch Worms x 50 feet

sandbag Zercher squats x 15 reps

specific warm up (5 minutes)

deadlift set up and light reps

strength (15 minutes)

deadlifts x 4 reps x 6 sets

conditioning (AMRAP in 10 minutes)

sled push x 100 feet

keg power press x 5 reps

weighted situps x 10 reps

Cave Strong-training of the day (TOD)

general warm up (not timed)

weight plate orbits x 20 reps

kettlebell 360’s x 30 reps

kettlebell swings x 40 reps

Airborne Heismans x 200 feet

specific warm up (5 minutes)

hand-over-hand tire or sled pulls set up and light reps

strength (15 minutes)

hand-over-hand tire or sled pulls x 200 feet x 3 rounds

conditioning (3 rounds)

GHD sit ups x 10 reps

sandbag BTN good-mornings x 15 reps

wall ball x 20 reps

 

 

Cave Strong-training of the day (TOD)

general warm up (not timed)

resistance band archer pulls x 25/25 reps

rear bear crawls  x 100 feet

resistance band vertical pull-a-parts x 50 reps

traveling broad jumps x 100 feet

alternating dumbbell clean & push press x 10 reps

specific warm u (5 minutes)

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

strength (15 minutes)

barbell push press (from the rack) x 15/12/9/6/3 reps

conditioning (4 rounds)

strict pull ups x 3 reps

strict double dumbbell rows x 6 reps

bench dips x 9 reps

 

Cave Strong-training of the day (TOD)

general warm up (not timed)

alternating kettlebell swings x 40 res

rear walking lunges x 100 feet

recline rope climbs x 5 reps

kettlebell figure 8’s x 40 reps

body twists x 20 reps

specific warm up (5 minutes)

floor press set up and light reps

strength (15 minutes)

floor press x 5/5/5/5/5 reps

conditioning (AMRAP in 7 minutes)

kettlebell pull-overs (with isometric leg lift) x 15 reps

grinder kord reverse flys x 15 minutes

push ups x 15 reps

Cave Strong-training of the day (TOD)

general warm up (not timed)

bear crawls x 100 feet

resistance band pull-a-parts x 50 reps

kettlebell swings x 50 reps

pause supermans x 15 reps

earth-to-sky squats x 15 reps

specific warm up (5 minutes)

back squat set up and light reps

strength (15 minutes)

back squats x 8/8/8 reps

conditioning (3 rounds)

hanging knee raises x 10 reps

sandbag BTN good-mornings x 15 reps

Cave Strong- day training of the (TOD)

general warm up (not timed)

resistance band baseball swings x 25/25 res

resistance band pause push-downs x 25 reps

snatch grip deadlifts x 10 reps

snatch grip high pulls x 10 reps

specific warm up (5 minutes)

hang power snatch set up and light reps

strength (15 minutes)

hang power snatch x 2 reps x 7 sets

conditioning (4 rounds)

Grinder Kord reverse flys x 15 reps

weighted sit ups x 10 reps

strict pull ups x 5 reps