general warmup (15 minutes)
chimp walks x 100 feet
resistance band pause face pulls x 15 reps
keg power presses x 7 reps
sandbag BTN** push press x 12 reps
seated 2 hand twists x 20 reps
** BTN=behind the neck
specific warmup (5 minutes)
sandbag carry set up and light practice
strength (3 rounds)
200lb sandbag carry x 50 feet
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
1 hand farmers walk x 200 feet
general warmup (15 minutes)
kettlebell front swings x 30 reps
Zercher sandbag cleans x 10 reps
resistance band diagonal pull a parts x 20/20 reps
pause** split squat jumps x 8/8 reps
**3 second pause at the bottom of each rep
specific warmup (5 minutes)
first, find a weight you can do 10 reps with
trap bar deadlift cluster set light practice
strength (7 rounds)
one round=trap bar deadlifts x 5 reps + rest x 15 seconds
conditioning/accessory work (2 rounds)
resistance band 1 legged hamstring curls x 20/20 reps
leg extensions x 15 reps
general warmup (15 minutes)
rear bear crawls x 50 feet
bear crawls x 50 feet
traveling broad jumps x 100 feet
medicine ball chest passes x 10 reps
specific warmup (5 minute)
strict barbell press set up and light practice
strength (20 minutes)
strict barbell press x 2 reps x 7 sets
conditioning/accessory work (1 round)
kettlebell floor press x 10 reps
weight stack push downs x 10 reps
pushups x max reps
general warmup (15 minutes)
clock push ups x once around the clock
flutter kicks x 150 reps
side shuffles x 200 feet
Sanddune jumps x 10 reps
recline rope climbs x 5 reps
specific warmup (5 minutes)
hand over hand sled pull set up and light practice
strength (5 rounds)
one round = standing H-O-H sled pull x 50 feet = seated H-O-H sled pull x 50 feet
conditioning/accessory work (2 rounds)
weighted Grinder Kord pushups x 8 reps
dips x 8 reps
side planks x 60 seconds each side
We love to train hard and heavy at the Cave.
At the end of a grueling training session we ususally finish with one really tough exercise.
When people are already very fatigued, everything seems hard to do.
So why do we do very difficult finishers?
They build mental toughness, that’s why.
If two people of equal size, strength, skill, and experience compete against each other,
the most mentally tough person will usually win.
There is no place for weak bodies or weak minds in this crazy world.
Here’s a few of our favorites you can do at your gym.
They are all very simple to do.
1-isometric bear hug keg hold with a 124lb keg
2-wrist rollers for ten reps with the arms fully extended
3-weighted situps usually for 10 reps use two kettlebells up to 50lbs each
There are more, but you get the point.
You can see them on our Instagram page cavepicz2.
That’s it for now,
Coach D
general warmup (15 minutes)
tin mans x 100 feet
1 legged hops x 100 feet
hi/lo sled push x 100 feet
sanddune plyo pushups x 10 reps
dumbbell push press x 7/7 reps
specific warmup (5 minutes)
find a weight you can do 10 reps with then
bench press cluster set light practice
strength (7 rounds)
one round = bench press x 5 reps + rest x 15 seconds
conditioning/accessory work (2 rounds)
double dumbbell rows x 12 reps
pull a parts x 50 reps
Here’s some great insights from our friend Bonni London.
Bonni’s ofice is very close to the Cave and I recommend you go talk to her.
general warmup (15 minutes)
sandbag shouldering x 12/12 reps
Bulgarian bag 360’s x 15/15 reps
resistance bandito squat jumps x 10 reps
inch worms x 50 feet
specific warmup (5 minutes)
thick rope rows set up and light practice
strength (20 minutes)
heavy thick rope rows x 3 reps x 8 set
conditioning/accessory work (1 round)
Neuro Grip pushups x 7 reps
1 hand farmers walk x 200 feet
isometric bear hug keg hold x 45 seconds
The Cave 