Cave Strong-training of the day (TOD)

warm up (not timed)
kettlebell swings x 40 reps
overhead carry x 100 feet x 2 rounds
walking lunges x 100 feet

skill a (5 minutes)
deadlift set up and light reps

strength (15 minutes)
deadlifts x 2/2/2/2/2/2 reps

conditioning (2 rounds)
dumbbell RDL’s x 10 reps
kettlebell pullovers x 20 reps
leg lifts x 30 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
One arm farmers walk x 200 feet x 2 rounds
kettlebell goblet squats x 20 reps
resistance band face pulls x 20 reps

skill (5 minutes)
lateral keg loading set up and light reps

strength (15 minutes)
lateral keg loading x 10/10-10/10-10/10 reps

conditioning (2 rounds)
kettlebell thrusters x 15 reps
sled push x 100 feet
pullups x 5 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
air squats x 20 reps
bear crawlz x 100 feet
Grinder Kord recline rows x 15 reps
Grinder Kord pushups x 15 reps

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

strength (15 minutes)
bench press x5/5/5/5/5 reps

conditioning (3 rounds)
Rotation pushups x 10 reps
supermans x 10 reps
kettlebell lateral sliders x 20 reps
jumping jacks x 20 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
Sandbag carries x 300 feet
note: behind the neck
band pull aparts x 50 reps
arm circles x 30/30 reps

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

strength (15 minutes)
back squats x 8/8/8 reps

conditioning (3 rounds)
weighted situps x 10 reps
sled push x 200 feet

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