Category Archives: small group workouts

Cave Strong-training of the day (TOD)

general warm up (10 minutes) resistance band pull a parts x 125 reps push ups x 25 reps barbarian squats x 15 reps specific warmup (5 minutes) strict dumbbell rows set up and light practice strength (20 minutes) strict heavy dumbbell rows x 3/3-3/3-3/3-3/3-3/3-3/3-3/3 reps Note:  use P.A.P. before the last set conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD)”

I don’t train superstars, I train humans

I think it is great to train team sport athletes  for those who feel called to do it. However, that is not our focus here at the Cave. I just train regular folks who want to be healthy and strong.

Cave Strong-training of the day (TOD)

general warm up (10 minutes) resistance band pull a parts x 100 reps Adex club figure 8 to hold x 30 reps Adex mace walking lunges x 100 feet recline rope climb x 3 specific warm up (5 minutes) close grip grappler rows set up and light practice strength (20 minutes) close grip grappler rowsContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) mountain climbers x 100 reps jumping jacks x 50 reps chimp walks x 100 feet medicine ball  isometric crush hold x 1/11/ specific warm up (5 minutes) keg complex = bear hug squats x 5 reps +shouldering x 5/5 reps + power presses x 5 reps strength (20 minutes) kegContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) Battling Ropes x 100 alternating waves push ups x 25 reps dislocates x 10 reps tuck jumps x 15 reps specific warm up (5 minutes) Burgener drills clean & jerk set up and light practice strength (20 minutes) clean & jerk x 4/4/4/4/4/4 reps   conditioning/accessory work (3 rounds) tireContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) clock push ups x twice around the clock Americanas x 50 reps sandbag shouldering x 15/15 reps traveling broad jumps x 100 feet specific warm up (5 minutes) triple tire flip/rear drag set up and light practice strength (20 minutes)  triple tire flip/rear drag x 1/1/1/1/1 conditioning/accessory work (2 rounds)Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) mountain climbers x 100 reps Sanddune split squats x 10/10 reps elevated push ups x 15 reps specific warm up (5 minutes) sled push set up and light practice strength (20 minutes) heavy sled push x 50 feet x 1/1/1/1/1 conditioning/accessory work (2 rounds) Adex club long cycles x 25Continue reading “Cave Strong-training of the day (TOD)”