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

Cave Strong-training of the day (TOD)

warm-up (not timed)
push-ups x 25 reps
split squats x 10/10 reps
tin mans x 100 feet
dumbbell hang power snatch x 10/10 reps

skill (5 minutes)
viking row set up and light reps

strength (15 minutes)
viking row x 12/10/8/6 reps

conditioning (16 rounds)
note: one round = 20 seconds work done at full speed and 10 seconds rest
Battling Ropes
flutter kicks
ball slams
situps

Cave Strong-training of the day (TOD)

warmup (not timed)
kettlebell swings x 50 reps
leg lifts x 30 reps
air squats x 20 reps

skill (5 minutes)
kneeling Viking press set up and light reps

strength (15 minutes)
kneeling Viking press x 10/10/10 reps

conditioning (3 rounds)
Grinder Kord recline rows x 15 reps
kettlebell pull-overs x 15 reps
Russian twists x 30 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
bear crawls x 100 feet
forward walking lunges x 50 feet
backward walking lunges x 50 feet
band pull aparts x 50 reps (Note: use black mini band)

skill (5 minutes)
trap bar deadlift set up and light reps

strength (15 minutes)
trap bar deadlifts x 3 reps x 8 sets

conditioning (4 rounds)
sandbag good-mornings x 15 reps (Note: behind the neck)
hanging knee raises x 10 reps

Cave Strong-training of the day (TOD)

warm-up (not timed)
kettlebell suitcase deadlifts x 15 reps
Kettlebell rack carry x 100 feet
kettlebell push press x 10

skill (5 minutes)
strongman log push press set up and light reps

strength (15 minutes)
strongman log push press x 2 reps x 6 sets

conditioning (2 rounds)
super sprawls x 10 reps
body twists x 20 reps
keg or sandbag carry x 100 feet Note: Minimum weight is 45lb

Cave Strong-training of the day (TOD)

warm-up (not timed)
bear crawls x 100 feet x 2 rounds
Slosh tube squats x 10 reps
back extensions x 15 reps

skill (5 minutes)
deadlift set up and light reps

strength (15 minutes)
deadlift x 3/3/3/3/3 reps

conditioning (2 rounds)
farmers walk x 100 feet
flutter kicks x 100 reps

Cave Strong-training of the day (TOD)

warm-up (not timed)
kettlebell swings x 50 reps
kettlebell 360′s x 30 reps
rack xquats x 15 reps

skill (5 minutes)
Hang power cleans set up and light reps

strength (15 minutes)
hang power cleans x 5/5/5/5/5 reps

conditioning (3 rounds)
battling ropes x 2 minutes
keg powet press x 5 reps
leg lifts x 20 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
walking lunges x 15 steps
weight plate front raises x 15 reps
pushups x 15 reps

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

strength (15 minutes)
bench press x 10/10/10 reps

conditioning (3 rounds)
band tricep pushdowns x 20 reps
Grinder Kord reverse Flys x 15
weighted situps x 10 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
band pull aparts x 50 reps
situps x 25 reps
Bodyweight squats x 15 reps

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

strength (15 minutes)
frknt6 squats x 5/5/5/5/5 reps

conditioning (4 rounds)
dumbbell push press x 10/10 reps
ball slams x 20 reps