AMRAP in 15 minutes
Bulgarian squats x 10/10
Dumbbell squat cleans x 15
Run x 200 meters
Cave Strong–Hybrid Finisher
1
Cave Strong–Strongman 101
Soft tissue work/foam roller/joint mobility
Warm-up
Battling Ropes x 2 minutes
Kettlebell swings x 50
Bear Crawls x 600 feet
Workout
Lateral keg loading x 12/12, 10/10, 8/8, 6/6 (minimum weight is 120LB)
Bent-over weight plate rows x 5/5/5/5/5
Dumbbell lateral raises x 20/20, 15/15, 10/10
Soft tissue work/foam roller/stretch
Cave Strong–Hybrid WOD
4 rounds
Alternating extended range floor press x 20 (use kettlebells or dumbbells)
Rotation push-ups x 20
Sandbag get-ups x 3/3
Cave Strong–How much can you push?
900 LB sled push from Frank DiMeo on Vimeo. We use the Rogue Butcher for our heaviest sled work.
This thing is made to take heavy loads like in this video.
That's 900 LB including the sled.
You can get yours from our affiliate by clicking below
Cave Strong–Fighter Training
This is a re-post of an article I did for Jon Haas of Warrior Fitness
http://warriorfitness.org/2013/03/26/fighter-conditioning-at-the-cave/
Cave Strong–Hybrid WOD
As many rounds as possible in 25 minutes of
Heavy sandbag shouldering x 5/5 (guys use 120lb/gals use 70lb)
SEALFit Body Blasters (learned from Mark Divine’s excellent book, “8 Weeks to SEALFIt”) x 10
Cave Strong–Strongman 101
Soft tissue work/foam roller/joint mobility x 5 minutes
Warm-up
Rotation push-ups x 30
Band pull-a-parts x 100
Archer pulls x 25/25
Flap Jacks x 200 feet
One-legged hops x 200 feet
Workout
Heavy overhead rack lockouts x 5/4/3/2/1
Heavy Dumbbell push-presses x 10/1-8/8-6/6-4/4
Band-resisted push-ups x Max reps x 3
Cave Strong–instructional videos for athletes & coaches
I am doing a new series of training videos that will be about 25-30 minutes in length. They will cover our training in much more detail than our regular videos.
They are priced individually or you can get all of them that are done as they are added for one price.https://vimeo.com/ondemand/1923
Cave Strong–bodyweight is brutally effective for building strength
If you never done any of our bodyweight training, you don’t know how demanding, but effective it is.
I learned much of what we use at the Cave from Zach Even-Esh; here’s a way you can lean the best body weight training methods to.
Read more here
Cave Strong–”Pillars” (band-resisted planks plus more)
Here’s a great exercise for developing a stronger core and more shoulder stability Pillars (learned from Dave Schmitz) http://cavestrong.net from Frank DiMeo on Vimeo. To get the best bands I have ever used click on my partner, Dave Schmitz's banner