Saturday. A) Workout. Teams of 2 5 rounds for time 1k row 50 wall balls 25 pull ups 7 wall walks B) superset. kb gorilla rows x 14 reps -into- db zottman curls x 10 reps x2-3 rounds Lateral delt raies x 15 banded pull aparts x 20 x2-3 rounds
Saturday. A) Workout. Teams of 2 5 rounds for time 1k row 50 wall balls 25 pull ups 7 wall walks B) superset. kb gorilla rows x 14 reps -into- db zottman curls x 10 reps x2-3 rounds Lateral delt raies x 15 banded pull aparts x 20 x2-3 rounds
Friday A) Back Squat 5 reps @ Tuesday’s weight for 2 working sets after 3 warm up sets B) hamstring work Dead lift. RPE of 8 4 deadstop reps for 2 working sets after 3 warm up sets to this weight C) Workout. – hitters – 7 rounds 10 PC @ 95/65 15 cal bike…
Friday A) Back Squat 5 reps @ Tuesday’s weight for 2 working sets after 3 warm up sets B) hamstring work Dead lift. RPE of 8 4 deadstop reps for 2 working sets after 3 warm up sets to this weight C) Workout. – hitters – 7 rounds 10 PC @ 95/65 15 cal bike…
Thursday A1) pressing work. Incline barbell bench press @ 2020 tempo for 5-6 reps x 4 sets this week use the same weight as last week A2) pull work. Barbell Pendlay row x 5 reps x 4 sets B1) seated crush grip strict press w/ db’s 15 reps over 3 sets B2) Neutral grip pull…
Wednesday A) Clean. We are now transitioning into squat cleans look to add weight from last week for 2 singles for 5 working sets B) Workout. Complete as many rounds and reps as possible in 16 minutes of: 200m run 20 sit ups 20′ right arm oh walking lunge w/ db 20′ left arm oh…
tuesday A) Back Squat 2020 tempo 4 reps @ last weeks weight for 4 working sets B) DB RDL’s. this week we are going to set up with toes elevated 8reps x 3 sets C) Dynamic action Superset. :30 double kb cleans :30 double kb front rack hold :30 double kb seat squats :30 sled…
Monday 9/29/25 A) Weighted Pull Up. warm up to last Monday’s weight and this week do 5×4 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 push up depth…
Sunday A) Capacity Day 5 rounds 20 sit ups 50 drag rope singles + 4 rounds 2/1 rope climbs 15 db bench press + 3 rounds 50′ db walking lunge – one db in goblet position 20 db goblet hybrid stance squat clean + 2 rounds 25cal row 25push ups B) Finisher work. 3 sets…
Saturday. A) Workout. Teams of 2 1,600-meter run 400m farmers carry as a team 55/35# kb’s 800-meter run 200 kb swings 55/35# – broken up as a team 400-meter run 100 double unders each 200-meter run teams must run together B) superset. kb gorilla rows x 14 reps -into- db zottman curls x 10 reps…
