Cave Strong-training of the day (TOD) #676

general warmup (15 minutes) Grinder Kord recline rows x 15 reps pushups x 35 reps kettlebell cleans x 10/10 reps kettlebell rack squats x 15 reps Sanddune jumps x 12 reps specific warmup (5 minutes) hand over hand sled pull set up and light practice strength (6 rounds) one round = heavy hand over handContinue reading “Cave Strong-training of the day (TOD) #676”

Cave Strong-training of the day (TOD) #675

general warmup (15 minutes) Power Wheel rollouts x 12 reps windshield wipers x 20 reps side shuffles x 200 feet hollow rocks x 15 reps specific warmup (5 minutes) superset 2 hand offset front pullovers/chinup set up and light practice strength (5 supersets) one superset = 2 hand offset front pullovers x 5/5 reps +Continue reading “Cave Strong-training of the day (TOD) #675”

Cave Strong-training of the day (TOD) #667

general warmup (15 minutes) pushups x 30 reps recline rope climb x 5 sandbag shouldering x 10/10 reps weighted situps x 10 reps specific warmup (5 minutes) Atlas stone lifts setup and practice strength (20 minutes) Atlas stone lifts x 3 reps x 5 sets conditioning/accessory work (3 rounds) grappler bar close grip rows xContinue reading “Cave Strong-training of the day (TOD) #667”

Cave Strong-training of the day (TOD) #660

general warmup (15 minutes) kettlebell figure 8’s to hold x 40 reps resistance band baseball swings x 20/20 reps jumping jacks x 50 reps mace paddling x 20/20 reps specific warmup (5 minutes) frame carry set up and light practice strength (5 rounds) heavy frame carry x 50 feet conditioning/accessory work (2 rounds) axle rowsContinue reading “Cave Strong-training of the day (TOD) #660”

Cave Strong-training of the day (TOD) #657

general warmup (15 minutes) rear bear crawls x 100 feet sandbag shouldering x 12/12 reps Zercher sandbag cleans x 10 reps bear hug keg squats x 8 reps specific warmup (5 minutes) rack pulls set up and light practice strength (20 minutes) heavy rack pulls x 2 reps x 6 sets note: use P.A.P beforeContinue reading “Cave Strong-training of the day (TOD) #657”

Iron Brotherhood #652

general warmup (15 minutes) sledge hammer strikes x 15/15 reps grave diggers x 15/15 reps overhead tire carry x 100 feet lateral tire throws x 100 feet rotation pushups x 20 reps specific warmup (5 minutes) set up and light practrice strength (4 rounds) one round = keg carry x 100 feet + log cleanContinue reading “Iron Brotherhood #652”

KEG PARTY AT THE CAVE

No, not that kind of keg party! This is actually a healthy kind of keg party About 4 rounds of this will get your heart pumping for sure!

Cave Strong-quarterly strength & work capacity test #9 & #10

General warm up (10 minutes)bear crawls x 100 feetjumping jacks x 50 repstin mans x 100 feetkettlebell high pulls x 10/10 repsAdex arc 2 hand front cleans x 10 repsspecific warm up (5 minutes)Burgener drillssquat cleans set up and light practicesquat cleans test rest as neededspecific warm up (5 minutes) sled push test x max.Continue reading “Cave Strong-quarterly strength & work capacity test #9 & #10”

Cave Strong-Black & Blue Friday (TOD) #616

general warmup (15 minutes) barbarian knee walkups x 15 reps battering rams x 15/15 reps clock pushups x once around the clock dumbbell push press x 10/10 reps specific warmup (5 minutes) stone carry & log lift set up and light practice strength (4 rounds) one round=stone carry x 100 feet + log overhead liftContinue reading “Cave Strong-Black & Blue Friday (TOD) #616”

Cave Strong-training of the day (TOD) #613

general warmup (15 minutes) mountain climbers x 100 reps jumping jacks x 50 reps tin mans x 100 feet chimp walks x 100 feet specific warmup (5 minutes) dumbbell complex set up and light practice strength (3 rounds) one round of dumbbell complex = snatch x 5/5 reps + push press x 5/5 reps +Continue reading “Cave Strong-training of the day (TOD) #613”