General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
Cave Strong-quarterly strength & work capacity tests #3 & #4
General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**
Cave Strong-quarterly strength & work capacity tests #1 & #2
General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
**Note: no conditioning/accessory work during tests**
Cave Strong-quarterly strength & work capacity test #9 & #10
General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test
rest as needed
specific warm up (5 minutes)
sled push test x max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**
Cave Strong-quarterly strength & work capacity test #9 & #10
General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test
rest as needed
specific warm up (5 minutes)
sled push test x max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**
Cave Strong-quarterly strength & work capacity tests #7 & #8
General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 reps
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed specific warm up (5 minutes)
specific warm up (5 minutes)
mace 300’s test
Adex mace test **Note: no conditioning/accessory work during tests**
Cave Strong-Iron Brotherhood(TOD) #663
general warmup (15 minutes)
kettlebell swings x 50 reps
barbarian squats x 20 reps
keg clean & push press x 5 reps
resistance band pull a parts x 100 reps
specific warmup (5 minutes)
set up circuit and light practice
strength (4 rounds)
one round = concrete slab carry x 50 feet + rescue dummy carry x 50 feet + chain bench press x 7 reps + keg shouldering x 5/5 reps
conditioning/accessory work (2 rounds)
heavy swings x 10 reps (minimum weight is 100 lb, scaled for safety as needed)
weighted situps x 10 reps
sandbag Zercher squats x 10 reps
Cave Strong-quarterly strength & work capacity tests #5 & #6
General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**
Cave Strong-quarterly strength & work capacity tests #3 & #4
General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**
Cave Strong-quarterly strength & work capacity tests #1 & #2
General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
**Note: no conditioning/accessory work during tests**
The Cave 