Cave Strong-training of the day (TOD)

warmup (not timed)
bear crawl x 100 feet
flutter kicks x 50 reps

skill (5 minutes)
kettlebell snatch set up and light reps

strength (15 minutes)
kettlebell snatch x 5/5 x 5 sets

conditioning (3 rounds)
tire throws x 300 feet
kettlebell helicopters x 20 reps
jumping jacks x 30 reps

Cave Strong-featured training Oct. 2014

Soft tissue work/foam roller
/Lacrosse ball x 5 minutes

warmup
traveling push-ups x 100 feet
situps x 30 reps
tin mans x 100 feet
dumbbell hang power snatch x 10/10 reps

training
1A-sandbag Zercher squats x 12/10/8/6 reps
1B-farmers walk x 100 feet x 3 rounds
1C-weighted situps x 10/10/10 reps

soft tissue work/foam roller
/Lacrosse ball x 5 minutes

2A-chain pull-ups 3/3/3/3/3 reps
2B-Grinder Kord reverse Flys x 15/15/15 reps
2C-sledge hammer strikes x 50 reps

soct tissue work/foam roller/Lacrosse ball/stretch as needed

Cave Strong-training of the day (TOD)

warmup (5 minutes)
Kettlebell swings x 40 reps
sit ups x 20 reps

skill (5 minutes)
Incline press setup and light reps

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

conditioning (3 rounds)
Recline bar rowx x 5 reps
Walking lunges x 10 steps
Burpees x 15 reps

Cave Strong-training of the day (TOD)

warmup (5 minutes)
air squats x 25 reps
leg lifts x 25 reps

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

strength (15 minutes)
trap bar deadlifts x 5/5/5/5/5 reps

conditioning (4 rounds)
resistance band good mornings x 20 reps
weighted situps x 10 reps

Cave Strong-training of the day (TOD)

skill (5 minutes)

Strict weight plate front raises set up and light reps

strength (15 minutes)

Strict weight plate front raises

x 12/10/8/6/4/2 reps

conditioning (4 rounds)

Band-resisted knee raises x 15 reps

Kettlebell swings x 30 reps

Cave Strong-training of the day (TOD)

skill (5 minutes)

Sled push set up and light work

strength (15 minutes)

Sled push x 200 feet x 3 rounds

conditioning (4 rounds)

Earth to sky squats x 10

Sledge hammer strikes x 30

Cave Strong-training of the day (TOD)

skill ( minutes)

Hand over hand tire pulls set up and light pulls

strength (15 minutes)

Hand over hand tire pulls x 1/1/1/1/1/1

conditioning  (4 rounds)

Bear crawls x 100 feet

Dumbbell hang power snatch x 10/10 reps