Cave Strong–training of the day (TOD)

skill (5 minutes)
L-sits (on parallettes)

strength (15 minutes)
keg squats x 10/10/1O/1O reps

conditioning (7 minutes)
supersets of Grinder Kord flys & revese flys
toes-to-bar

Cave Strong-training of the day (TOD)

skill (5 minutes)
rope climbs

strength (15 minutes)
bent over barbell rows
x 12/10/8/6/4/2 reps

conditioning (8 minutes)
Tabata Intervals
4 rounds each of
sledge hammer strikes
flutter kicks
burpees
jumping jacks

Cave Strong–training of the day (TOD)

skill !5 minutes)
squat snatch

strength (15 minutes)
lateral loaded tire pulls x 200 feet x 4 rounds

conditioning (7 minutes)
bear crawls
slosh tube zercher squats

Cave Strong–training of the day (TOD)

skill (5 minutes)
Strongman Log G-to-O.H.

strength (15 minutes)
Strongman Log G-to-O.H. x 8/6/4/2 reps

conditioning (not timed)
Sandbag G-to-O.H. x 5/4/3/2/1 reps

Cave Strong–training of the day (TOD)

skill (5 minutes)
hang power cleans

strength (15 minutes)
hang power cleans x 5/4/3/2/1

conditioning (not timed)
zercher sandbag cleans
x 10/8/6/4 reps

Cave Strong–training of the day (TOD)

skill (5 minutes)
overhead squats

strength (15 minutes)
3 supersets of kettlebell or dumbbell thrusters x 10 reps &
pullups x 10 reps

conditioning (7 minutes)
kettlebell swings
sledge hammer strikes

Cave Strong–training of the day (TOD)

skill (5 minutes)
rope climb

strength (15 minutes)
tire flips x 5/5/5/5/5 reps

conditioning (4 minutes/8 Tabata rounds)
two rounds each of:
push-ups
squats
pull-ups
flutter kicks

Cave Strong–training of the day (TOD)

skill (5 minutes)
muscle snatch

strength (15 minutes)
5 rounds of sled push x 50 feet immediately followed by farmers walk x 50 feet
note: rest 60 to 90 seconds between rounds
conditioning (7 minutes)
battling ropes
body twists

Cave Strong–training of the day (TOD)

IMG_20140414_095302skill (5 minutes)
overhead squats

strength (15 minutes)
3 supersets of dumbbell or kettlebell thrusters x10 reps &
pullups x 10 reps (note: if you can’t do pullups yet, do recline rows x 20 reps)
rest 45-60 seconds between supersets

conditioning (7 minutes)
kettlebell swings
sledge hammer strikes