Cave Strong-training of the day (TOD)

warmup (not timed)
side straddles x 200 feet
chimp walks x 100 feet
dumbbell hang power snatch x 10/10 reps
Kettlebell alternating floor presses x 20 reps

skill (5 minutes)
barbell thrusters set up and light reps

strength (15 minutes)
barbell thrusters x 4 reps x 5 sets

conditioning (3 rounds)
burpees x 15 reps
sledge bammer strikes x 30 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
clock pushups x 1 round
bear crawls x 100 feet
recline rope climbs x 3
jumping jacks x 50 reps

skill (5 minutes)
lateral tire pulls set up and light pulls

strength (15 minutes)
lateral tire pulls x 200 feet x 3 rounds

conditioning (4 rounds)
wall ball x 15 reps
situps x 15 reps
back extensions x 15 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
weight plate front raises x 15 reps
kettlebell rear lunges x 20 reps
travelling broad jumps x 100 feet
resistance band pull aparts x 50 reps

skill (5 minutes)
*Olympic snatch set up and light reps
* start from the platform

strength (15 minutes)
* Olympic snatch x 2 reps x 8 sets

conditioning (3 rounds)
earth-to-sky squats x 10 reps
pushups x 15 reps
leg lifts x 20 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
sandbag Zercher carry x 200 feet
kettlebell swings x 30 reps
tin mans x 100 feet
recline rows x 20 reps

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

strength (15 minutes)
strict heavy dumbbell rows
x 5 reps/side x 5 sets

conditioning (2 rounds)
heavy Mississippi shrugs x 10 reps
note–do isometric hold for 5 seconds at the top of each rep
kettlebell pullovers x 15 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
resistance band archer pulls x 25/25 reps
resistance band pushdowns x 25 reps
alternating kettlebell swings x 40 reps
kettlebell rack split squats x 15 reps

skill (5 minutes)
pause front squats set up and light reps

strength (15 minutes)
pause front squats x 3 reps x 7 sets

conditioning(3 rounds)
pause band sumo high pulls x 20 reps
hanging knee raises x10 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
resistance band pull aparts x 75 reps
dumbbell hammer curls x 15/15 reps
orbits x 30 reps
air squats x 15 reps
pushups x 15 reps

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

strength (15 minutes)
floor press x 5/5/5/5/5 reps

conditioning (2 rounds)
dumbbell rollovers x 10 reps
grinder kord pushups x 10 reps
goblet squats x 20 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
bear crawls x 100 feet
walking lunges x 100 feet
fence jumpers x 30 reps *
earth to sky squats x 20 reps *
* learned from New Warrior Training

skill (5 minutes)
farmers walk set up and light carries

strength (15 minutes)
Heavy farmers walks x 100 feet x 5 rounds

conditioning (3 rounds)
hand over hand tire pulls x 100 feet
bandido squats x 20 reps *
*learned from Dave Schmitz
Body twists x 20 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
double dumbbell rows x 15 reps
double dumbbell cleans x 15 reps
leg lifts x 20 reps
split squats x 10/10 reps

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

strength (15 minutes)
power jerk x 4/4/4/4 reps

conditioning (4 rounds)
tire flips x 3 reps
grinder kord reverse flys x 15 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
tactical lunges x 20 reps
partner med ball throws x 30 reps
flutter kicks x 100 reps
mountain climbers x 50 reps

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

strength (15 minutes)
strict grappler rows x 7/7/7/7 reps

conditioning (3 rounds)
power wheel hand walks x 100 feet
resistance band baseball swings x 15/15 reps
Sledge hammer strikes x 30 reps