Cave Strong-training of the day (TOD) #347

general warm up (10 minutes) clock push ups x twice around the clock rotation walking lunges x 100 feet resistance band archer pulls x 25/25 reps specific warm up (5 minutes) Grinder Kord complex set up and practice strength (4 rounds) 1 round of the Grinder Kord complex= 10 reps each of push ups, reclineContinue reading “Cave Strong-training of the day (TOD) #347”

Cave Strong-training of the day (TOD) #319

general warm up (10 minutes) bear crawls x 100 feet jumping jacks x 50 reps Grinder Kord recline rows x 15 reps elevate push ups x 15 reps specific warm up (5 minutes) strict pull up/dip superset practice strength (6 supersets) one superset = strict pull ups x 3 reps + dips x 3 repsContinue reading “Cave Strong-training of the day (TOD) #319”

Cave Strong-training of the day (TOD) #314

general warm up (10 minutes) weight plate orbits x 20 reps strict weight plate front raises x 15 reps Russian plank walk ups x 20 reps recline rope climb x 5 specific warm up (5 minutes) weighted pull ups set up and light practice strength (20 minutes) weighted pull ups x 3-3-3-3-3-3-3 reps conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #314”

Cave Strong-training of the day (TOD) #288

general warm up (10 minutes) rotation push ups x 20 reps kettlebell V-presses 10 reps kettlebell suitcase swings x 30 reps Adex club 1 hand halos x 15/15 reps specific warm up (5 minutes) strict weighted pull ups set up and light practice strength (20 minutes) strict weighted pull ups x 3 reps x 7Continue reading “Cave Strong-training of the day (TOD) #288”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) mountain climbers x 100 reps leg lifts x 25 reps push ups x 25 reps Adex club long cycles x 25 reps specific warm up (5 minutes) bodyweight superset up and light practice one superset = Grinder Kord recline rows x 10 reps + dips x 5 reps strength (20Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) bear crawls x 100 feet resistance band archer pulls x 25/25 reps Adex club 1 hand halos x 10/10 reps Adex club inside mills x 10/10 reps specific warmup (5 minutes) Grinder Kord circuit set up and light practice strength (3 rounds) one round = 10 reps each of flys/reverseContinue reading “Cave Strong-training of the day (TOD)”

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:  noContinue reading “Cave Strong-quarterly strength & work capacity tests #5 & #6”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) bear crawls x 100 feet Adex mace barbarian split squats x 10/10 reps Adex club inside mills x 15/15 reps Adex club outside mills x 15/15 reps resistance band archer pulls x 25/25 reps specific warm up (5 minutes) dip/strict pull up superset practice strength (5 supersets) one superset =Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) Power Wheel roll outs x 10 reps Inch worms x 50 feet Windshield wipers x 20 rep pause supermans x 10 reps specific warm up (5 minutes) bodyweight medley set up and light practice strength (4 rounds) bodyweight medley>>one round = Grinder Kord one-legged squats x 5/5 reps weighted dips x 5Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) rotation push ups x 20 reps pause supermans x 10 reps hollow rocks x 15 reps recline rope climb x 5 L-sit x maximum hold time x 1/1/1 specific warm up (5 minutes) Grinder Kord complex set up and practice strength (3 rounds) Ginder Kord complex 1 round = 10Continue reading “Cave Strong-training of the day (TOD)”