Wednesday A) Clean and Jerk. final build from past 3 cycles here squat clean + split jerk stay around 70-75% feel for today for 6-8 singles B) Workout. 3:00 on :45 double kb front rack hold @ 55/35#/hand max distance ski erg [goal is 500/425m] 3:00 rest x3 rounds -into- 14:00 amrap 200m run farmers…

Tuesday A) DB front foot elevated split squat 10 steps – alternating each set – building in weight with a 70% feel level off for set 3 and 4 B) Hybrid position DL from elevated surface 3.3.2.2 rest 60-90 seconds bt sets C) Dynamic action Superset. :20 step down box jumps @ a challenging but…

Sunday A) Capacity Day teams of 2 3:00 on / 3:00 off x 30:00 of work for max P1 goes then P2 goes 500m bike erg 20 goblet squats amrap wall walks p1 does 3 full minutes, then P2 does 3 full minutes 3 rounds standing bnaded flies x 20 db skull crusthers. x15 straight…

Saturday. A) Workout. Teams of 2 for time – break up the reps however you want to 50.40.30.20.10 cal bike pull ups cal ski barbell push press 95/65 cal row B) superset. db meadows row x 6/side x 2 head supported rear delt raise x 10 reps x 2 banded tricep ext x 200 reps

Friday A) Back Squat 90% of Tuesday’s triple for 4×2 sets after 3-4 warm up sets B) Single Arm Crossbody Dumbbell Romanian Deadlift x5/side x 3 sets C) Workout. – hitters – 450m run 45 db power cleans, 50/35#/hand 900m run 200′ db walking lunge 50/35#/hand 450m run

Thursday A1) pressing work. Incline barbell bench press @ 2020 tempo 5.4.3.2.1 building in weight each set here A2) Yates row x8 reps x 5 sets B1) Half kneeling landmine bb press. 6reps/side x 3 sets B2) Chest Supported Alternating Incline Dumbbell Row 10/side x 3 sets B3) db preacher curls. x8-10/side x 3 sets…

Wednesday A) Clean. work up to a good single for the day over 8-10 sets here B) Workout. 2:30 on / :30 off x 7 rounds :30 double kb front rack hold @ 55/35#/hand 10 K2E 200m run amrap push ups C) finisher work. banded curls x 100reps banded pull aparts x 100 reps

Tuesday A) Back Squat 2020 tempo build up to a tough triple today over 5-7 sets have a spotter once it starts approaching 90+% B) Back elevated single leg weighted hip thrust. x10/side x 3 sets add more weight this week to your hips C) Dynamic action Superset. 10 seated DL :30 sled sprint –…

Monday `10/13/25 A) Weighted Pull Up. Max this out today over 5-7 sets build to a heavy single for the day *if you cannot perform a weighted pull up do 5-7 sets of 8-10 db rows /side + db ext rot x 8/side B) 4x super set 3 plyometric push ups -into- 6 heavy double…

Sunday. A) Cardio Party 1:00 amrap wall balls 1:00 amrap sit ups 1:00 armap db walking lunge steps 1:00 rest x3 rounds rest 5:00 [ish] Top of every 4:00 for 4 rounds 400m run rest 5:00 [ish] 10:00 armap 10 hinged db rows 10 banded pull aparts 10 db curls 10 db skull crusthers