Saturday. A) Workout. Teams of 2 For time: 10 db devil press 20 CTB 1k ski 20 db devil press 40 pull ups 2k row 30 db devil press 60 K2E 3k bike erg B) superset. kb gorilla rows x 14 reps -into- db zottman curls x 10 reps x2-3 rounds Lateral delt raies x…
Friday A) Back Squat 6-7 reps @ Tuesday’s weight for 2 working sets after 4 warm up sets B) hamstring work Rack pull Dead lift. RPE of 8 2 deadstop reps for 2 working sets after 3 warm up sets to this weight elevate bb on 45# plates C) Workout. – hitters – 10 rounds…
Thursday A1) pressing work. Incline barbell bench press @ 2020 tempo for {+1} reps x 4 sets [hold one more rep from last week across] this week use the same weight as last week A2) pull work. Barbell Pendlay row x 6-7 reps x 4 sets using last weeks weight for all working sets B1)…
Wednesday A) Clean. We are now transitioning into squat cleans look to add weight from last week for 1 single for 8 working sets B) Workout. Complete as many rounds and reps as possible in 20 minutes of: 10/15-calorie bike erg 55 double unders 300m shuttle run [50m out and back, 100m out and back…
Tuesday A) Back Squat 2020 tempo 5 reps @ last weeks weight for 4 working sets B) Back elevated single leg weighted hip thrust. x10/side x 3 sets C) Dynamic action Superset. :30 wedge board goblet squats :30 alternating lunge jumps :30 sled push – w/ 45/25# plate on top rest :90 x4 rounds D)…
Tuesday A) Back Squat 2020 tempo 5 reps @ last weeks weight for 4 working sets B) Back elevated single leg weighted hip thrust. x10/side x 3 sets C) Dynamic action Superset. :30 wedge board goblet squats :30 alternating lunge jumps :30 sled push – w/ 45/25# plate on top rest :90 x4 rounds D)…
Monday `10/6/25 A) Weighted Pull Up. warm up to last Monday’s weight and this week do 6×3 sets or hold [+1] from last week @ last week’s weight if you cannot do a weighted pull up then look to do 5 sets of 6-8 bb bent over rows B) 3x super set 3 plyometric push…
Monday `10/6/25 A) Weighted Pull Up. warm up to last Monday’s weight and this week do 6×3 sets or hold [+1] from last week @ last week’s weight if you cannot do a weighted pull up then look to do 5 sets of 6-8 bb bent over rows B) 3x super set 3 plyometric push…
Sunday. A) Sunday Fun Day Teams of 2 complete the below any way you want 100 SDHP, 75/55 100 cal mahcine of choice 100 db box step ups 20/15″ @ 35/25#/hand 100 cal machine of choice B) swole finisher work. Farmers carry – 200′ @ max weight db curls x 15 reps x 3 tricep…
Sunday. A) Sunday Fun Day Teams of 2 complete the below any way you want 100 SDHP, 75/55 100 cal mahcine of choice 100 db box step ups 20/15″ @ 35/25#/hand 100 cal machine of choice B) swole finisher work. Farmers carry – 200′ @ max weight db curls x 15 reps x 3 tricep…
