Saturday. A) Workout. Teams of 2 split up the reps how you want 21-18-15-12-9-6-3 db bench press cal ski erg -into- split up the reps how you want 21-18-15-12-9-6-3 pull ups cal run -into- split up the reps how you want to 84 burpees B) superset. db meadows row x 8/side x 2 banded pull…
Friday A) Zercher box squats. staying around a 65% feel today squating to a box below parallel 3 reps – control down and fast up rest :30 x7 sets B) B-stance db RDL. x5/side x 3 sets C) Workout. – hitters – Complete as many rounds and reps as possible in 10 minutes of: 12/15-calorie…
Thursday A1) pressing work. standing strict barbell banded press hold last week’s finishing weight for 2 reps over 3 sets after warm up sets A2) barbell landmine meadows row x6/side x 4 sets heavier then last week B1) seated single arm db arnold press. 8 reps/side x 3 sets same weight as last week B2)…
Wednesday A) Clean and Jerk. final build from past 3 cycles here squat clean + split jerk stay around 70-80% feel for today for 6-8 singles B) Workout. 23:00 amrap 500m row 400m run 1k bike erg C) finisher work. 20 vertical toe touches 20 leg lowers rest as needed x3 rounds
Tuesday A) Hybrid position DL from elevated surface 2.2.1.1 – building per set here rest 60-90 seconds bt sets B) DB front foot elevated split squat 10 steps – alternating each set – hold last week’s weight from last set for all 3 working sets this week C) Dynamic action Superset. :30 heavy reverse sled…
Monday `10/27/25 A) UB pull work 4 overhand grip yates row 3 hang panda pulls 2 hang muscle cleans 1 hang power clean rest :60 building in weight of the upper back pulling bb complex over 5 sets B) UB push work 6 heavish db incline bench press 12 regular bb bench press 25 front…
Sunday A) Sunday – Funday Teams of 2 3 rounds 30/25 cal run 30/25 cal ski 30/25 cal bike erg + 20 rounds – you go/ I go – 3 double kb push press 6 air squats 9 ball slams 20/10#
Saturday. A) Workout. Teams of 2 for time – break up the reps however you want to 5 rounds for time of: 1k row 30 power cleans @ 135/95 30 K2E you can switch the K2e to T2B or pull ups depending on how your feeling B) superset. db meadows row x 8/side x 2…
Friday A) Zercher box squats. staying around a 60% feel today squating to a box below parallel 3 reps – control down and fast up rest :30 x5 sets B) Single Arm Crossbody Dumbbell Romanian Deadlift x5/side x 3 sets build in weight from last week C) Workout. – hitters – For total reps: 4…
Thursday A1) pressing work. standing strict barbell banded press work to a tough triple over 4 sets A2) barbell landmine meadows row x6/side x 4 sets B1) seated single arm db arnold press. 6reps/side x 3 sets B2) Chest Supported Alternating Incline Dumbbell Row 8/side x 3 sets B3) zottman curls. x15 x 3 sets…
