Cave Strong-training of the day (TOD)

skill (5 minutes)
Veryical wall walks set up and hold at the top

strength (15 minutes)
Vertical wall walks x 5/4/3/2/1

conditioning (3 rounds)
Tire flips x 5
Hanging knee raises x 10
Back extensions x 15

Cave Strong-training of the day (TOD)

skill (5 minutes)
Kettlebell goblet squats setup and light reps

strength (15 minutes)
Kettlebell goblet squats x 10/10/10/10 reps
Gals use minimum of 35lb
Guys use minimum of 50lb

conditioning (4 rounds)
Fence jumpers x 20 reps {learned from Sincere Hogan}
Leg lifts x 15 reps
Strict pullups x 10 reps
Note: substitute recline bar rows if needed

Cave Strong-training of the day (TOD)

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

strength (15 minutes)
strict press x 7/7/7 reps

conditioning (3 rounds)
sledge hammer strikes x 30 reps
walking lunges x 10 reps
kettlebell swings x 30 reps
super sprawls x 10 reps

Cave Strong-featured training for Sept. 2014

soft tissue work/foam roller/Lacrosse ball x 5 minutes

warm-up
bear crawls x 100 feet
tin mans x 100 feet
warrior lunges x 100 feet
dumbbell hang power snatches x 15/15 reps

training
1-A heavy keg squats x 10/10/10 reps
1-B trap bar deadlifts x 20 reps
1-C weighted situps x 10/10 reps

soft tissue work/foam roller/Lacrosse ball x 5 minutes

2-A chain pullups x 5/5/5 reps
2-B recline bar rows x 10/10 reps
2-C chain pushups x 10/10 reps

soft tissue work/foam roller/Lacrosse ball/stretch as needed

Cave Strong-training of the day (TOD)

skill (5 minutes)
dumbbell hang power snatch sewt up and light reps

strength (15 minutes)
dumbbell hang power snatch
x 10/10-10/10-10/10-10/10 reps

conditioning (3 rounds)
sledge hammer strikes x 40 reps
resistance band baseball swings x 30 reps
back extensions x 20 reps

Cave Strong-training of the day (TOD)

skill (5 minutes)
sled push/farmers walk set up and light work

strength (15 minutes)
sled push/farmers walk
x 100 feet x 7 rounds

conditioning (3 rounds)
burpees x 10 reps
leg lifts x 15 reps
air squats x 20 reps (also called bodyweight squats)

Cave Strong-training of the day (TOD)

skill (5 minutes)
grappler bar 1-arm rows set up and light reps

strength (15 minutes)
grappler bar 1-arm rows
x 5/5-5/5-5/5-5/5-5/5 reps

conditioning (4 rounds)
kettlebell sumo high pulls x 10 reps
bench dips x 10 reps

Cave Strong-trainining fo the day (TOD)

skill (5 minutes)
grappler twists set up and light reps

strength (15 minutes)
grappler twists x 20/16/12/8 reps

conditioning (4 rounds)
keg power presses x 5 reps (learned from Dave Lemanczyk)
ball slams x 15 reps
kettlebell figure 8′s x 30 reps