Cave Strong-training of the day (TOD)

skill (5 minutes)
dumbbell hang power snatch sewt up and light reps

strength (15 minutes)
dumbbell hang power snatch
x 10/10-10/10-10/10-10/10 reps

conditioning (3 rounds)
sledge hammer strikes x 40 reps
resistance band baseball swings x 30 reps
back extensions x 20 reps

Cave Strong-training of the day (TOD)

skill (5 minutes)
sled push/farmers walk set up and light work

strength (15 minutes)
sled push/farmers walk
x 100 feet x 7 rounds

conditioning (3 rounds)
burpees x 10 reps
leg lifts x 15 reps
air squats x 20 reps (also called bodyweight squats)

Cave Strong-training of the day (TOD)

skill (5 minutes)
grappler bar 1-arm rows set up and light reps

strength (15 minutes)
grappler bar 1-arm rows
x 5/5-5/5-5/5-5/5-5/5 reps

conditioning (4 rounds)
kettlebell sumo high pulls x 10 reps
bench dips x 10 reps

Cave Strong-trainining fo the day (TOD)

skill (5 minutes)
grappler twists set up and light reps

strength (15 minutes)
grappler twists x 20/16/12/8 reps

conditioning (4 rounds)
keg power presses x 5 reps (learned from Dave Lemanczyk)
ball slams x 15 reps
kettlebell figure 8′s x 30 reps

Cave Strong-training of the day (TOD)

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

strength (15 minutes)
dumbbell clean and power jerk
x 8/8-6/6-4/4-2/2 reps

conditioning (16 Tabata rounds)
Mountain climbers x 8 rounds
flutter kicks x 8 rounds

Cave Strong-training of the day (TOD)

skill (5 minutes)
strict barbell rows set up and light reps

strength (15 minutes)
strict barbell row x 5/5/5/5/5 reps

conditioning (3 rounds)
blast-offs x 15 reps using bands
learned from Dave Schmitz
pirranha press x 10 reps

Cave Strong-training of the day (TOD)

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

strength (15 minutes)
trap bar deadlifts x 10/10/10/10 reps

conditioning (3 rounds)
sled push x 200 feet