general warm up (15 minutes)
Americanas x 50 reps
Sanddunepush ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
long cycles test
rest as needed
specific warm up (5 minutes)
pull up test
Coaches have a unique platform to bring unity to our nation
Coaches, no one can influence people like you can. I mean no one!
You can help shape the individuals you train to become strong, responsible, smart people.
Besides that you have the opportunuity and responsibility to train people from all different backgrounds to work well together.
Only the military is better positioned to do this than you coaches out there.
Take your position seriously!
People are floundering out there searching for something bigger than themselves that they can devote themselves to.
They want authenticity, they want truth, they want meaning.
Coaches, the ball is in your court. What are you going to do with it?
Cave Strong-quarterly strength & work capacity tests 9 & 10
general warm up (15 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Arc 2 hand front cleans x 10 reps
Burgener drills
specific warm up (5 minutes)
squat cleans test
rest as needed
specific warm up (5 minutes)
sled push test
Cave Strong-quarterly strength & work capacity tests 7 & 8
general warm up (15 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
2 hand mills x 15/15 reps
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
mace 300’s test
IRON BROTHERHOOD IS TODAY
What better way to celebrate America than to be united in strength?
Come hangout with yourt brothers at 4:30 PM.
where men can be men without apology
no whiners, no wusses, no political correctness
Lift big & Eat Big
Cave Strong-Quarterly Strength & Work Capacity Tests 5 & 6
general warmup (15 minutes)
Sanddune power steps x 50 reps
inside mills x 15/15 reps
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
dips tests
Your first week is free! Come get fit, laugh, and hang out with fun people
Cave Strong-Quarterly Strength & Work Capacity Tests 3 & 4
general warm up (15 minutes)
Americanas x 50 reps
Sanddunepush ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
long cycles test
rest as needed
specific warm up (5 minutes)
pull up test
Cave Strong-Quarterly Strength & Work Capacity Tests 1 & 2
general warm up (15 minutes)
rotation push ups x 25 reps
hollow rocks x 20 reps
rear bear crawls x 100 feet
resistance band pull a parts x 100 reps
specific warm up (5 minutes)
bench press set up and light practice
bench press test
rest as needed
specific warm up (5 minutes)
deadlift set up and light practice
deadlift test
Cave Strong-training of the day (TOD) #569
general warm up (15 minutes)
resistance band pull a parts x 100 reps
1 hand farmers walk x 200 feet
kettlebell cleans x 15/15 reps
kettlebell figure 8’s to hold x 30 reps
specific warm up (5 minutes)
lateral keg loading set up and light practice
strength (20 minutes)
lateral keg loading x 12/12-10/10-8/8-6/6-4/4 reps
conditioning/accessory work (2 rounds)
weight plate wood choppers x 15/15 reps
sandbag BTN push press x 10 reps
strict pull ups x 8 reps
The Cave 