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Cave Strong-training of the day (TOD)

warm (not timed)

inch worm x 100 feet

leg lifts x 20 reps

dumbbell hang power snatch x 10/10

strict pull ups x 5 reps

skill (5 minutes)

strict barbell row set up and light reps

strength (15 minutes)

strict barbell row x 3 reps x 8 sets

conditioning (4 rounds)

chain push ups x 10 reps

zercher sandbag carries x 300 feet

resistance band tricep push downs x 15 reps

Cave Strong-training of the day (TOD)

warm up (not timed)

resistance band vertical pull-a-parts x 50 reps

resistance band sumo high pulls x 15 reps

strict pull ups x 5 reps

earth-to-sky squats x 15 reps

skill (5 minutes)

power jerk (from the rack) set up and light reps

strength (15 minutes)

power jerk (from the rack) x 3 reps x 6 sets

conditioning (3 rounds)

dips x 5 reps

recline rows x 15 reps

dumbbell high knees x 300 feet

Cave Strong-training of the day (TOD)

warm up (not timed)

kettlebell figure 8’s x 40 reps

kettlebell 360’s x 30 reps

alternating kettlebell swings x 20 reps

dumbbell push presses x 10/10 reps

1 arm farmers walk x 100 feetĀ  with each hand

skill (5 minutes)

sled push/farmers walk set up and light work

strength (15 minutes)

heavy sled push/farmers walk x 100 feet x 4 rounds

conditioning (3 rounds)

Battling Ropes x 50 verticalĀ  waves

burpees x 15 reps

scissor sit ups x 10 reps

 

Cave Strong-training of the day (TOD)

warm up (not timed)

resistance band pull-a-parts x 75 reps

resistance band archer pulls x 35/35 reps

air squats x 25

push ups x 25

skill (5 minutes)

board press set up and light reps

strength (15 minutes)

board press x 3 reps at each board stack height x 3 sets

conditioning (3 rounds)

heavy dumbbell rows x 10/10 reps

grinder kord push ups x 15 reps

kettlebell goblet squats x 15 reps

Battling Ropes “sidewinders” x 50 waves

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Cave Strong-training of the day (TOD)

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warm up (not timed)

resistance band pause baseball swings x 15/15

resistance band pause face pulls x 15 reps

chimp walks x 100 feet

rotation push ups x 20 reps

recline rope climb x 5

skill (5 minutes)

hand-over-hand sled pull set up and light pulls

strength (15 minutes)

heavy hand-over-hand sled pulls x 100 feet x 5 rounds

conditioning (2 rounds)

dumbbell high knees x 200 feet

back extensions x 15 reps

strict pull ups x 5 reps

weighted sit ups x 10 reps

Cave Strong-training of the day (TOD)

logo_redwarm up (not timed)

clock push ups x 12 reps

mountain climbers x 100 reps

alternating kettlebell swings x 40 reps

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

skill (5 minutes)

keg squat set up and light reps

strength (15 minutes)

band-resisted keg squats x 5/5/5/5/5 reps

conditioning (4 rounds)

tire flips x 3 reps

burpees x 10 reps

Cave Strong-training of the day (TOD)

warm up (not timed)

kettlebell 360’s x 20 reps

kettlebell bent-over front raises x 15 reps

rear walking lunges x 100 feet

kettlebell figure 8’s x 40 reps

skill (5 minutes)

“Westside Butcher” sled set up and light pushes

strength (15 minutes)

“Westside Butcher” sled low/high pushes x 100 feet x 4 rounds

conditioning (AMRAP in 15 minutes)

rope jumps x 50 reps

sledge hammer strikes x 30 reps

dumbbell hang power snatches x 10/10 reps

Cave Strong-training of the day (TOD)

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warm up (not timed)

weight plate orbits x 30 reps

weight plate front raises x 15 reps

leg lifts x 30 reps

rotation walking lunges x 100 feet

wall ball x 15 reps

skill (5 minutes)

push press set up and light reps

strength (15 minutes)

push press x 8/8/8/8 reps

conditioning (3 rounds)

high knees sprints x 300 feet

kettlebell swings x 30 reps

super sprawls x 10 reps

hollow rocks x 10 reps

 

Cave Strong-training of the day (TOD)

warm up (not timed)

bear crawls x 100 feet

kettlebell swings x 50 reps

push ups x 20 reps

resistance band pull-a-parts x 50 reps

travelingĀ  broad jumps x 100 feet

skill (5 minutes)

trap bar deadlift set up and light reps

strength (15 minutes)

trap bar deadlifts x 10/10/10 reps

conditioning aka cardio (4 rounds)

dumbbell star complex x 1 (learned this from Bud Jeffries)

earth-to-sky squats x 10 reps (learned this from Sincere Hogan)

Battling Ropes x 50 waves

Cave Strong-quarterly strength test #5

warm up & skill work on your own (10 minutes)

test (not timed)

cleans (aka squat cleans) 3/2/1 reps, then continue to do heavier single reps until you hit your 1RM