Friday A) Back Squat 4 reps @ Tuesday’s weight for 2 working sets after 3 warm up sets B) hamstring work Dead lift. RPE of 8 3 deadstop reps for 3 working sets C) Workout. – hitters – 21-15-9-15-21 reps for time of: Thrusters, 75/55 calorie row
Thursday A1) pressing work. Incline barbell bench press @ 2020 tempo for 4 reps x 4 sets this week go 5-10 pounds over last week’s final set for all working sets A2) pull work. KB bent over rows @ 2020 tempo for 8/side x 4 sets one @ a time this week – get heavier…
Wednesday A) Clean. We are now transitioning into squat cleans same weight as last weeks squat clean for 3 singles for 3-4 sets B) Workout. Complete as many rounds and reps as possible in 20 minutes of: 8 box step-overs with one db @ 24/20″ 8 single-arm dumbbell hang power cleans per arm 8 burpees…
tuesday A) Back Squat 2020 tempo 3 reps around 75-80% of max effort for 4 working sets B) Seated barbell good mornings. 2020 for 8 reps for 3 sets set up with a wide sumo stance when sitting on the bench for this build a bit more this week from last week C) Dynamic action…
Monday 9/22/25 A) Weighted Pull Up. take 70% of this double and do 4 reps for 3 sets have a warm up to this weight today 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 drop x…
Sunday A) Sunday Fun Day. teams of 2 share reps – 80 db front squats 50/35# 80 cal run 60 devil press – shared 50/35# 60 cal run 40 db walking lunge steps 50/35# 40 cal run 30 devil press – 50/35# 30 cal run finisher: banded tricep press downs x 20 bb curls x…
Saturday. A) Workout. Teams of 2 \ 75x db push press 100x calorie bike erg 75x pull ups 100x calorie row 75x db box step overs, 20/15″ 100x calorie ski erg B) superset. supported kb rows x 12-15 db ext rot x 10/side x2-3 rounds Incline trap 3 raise x 12 copenhagen plank x :15/side…
Friday A) Back Squat 4 reps @ Tuesday’s weight for 2 working sets after 3 warm up sets B) hamstring work Dead lift. RPE of 7 3 deadstop reps for 3 working sets C) Workout. – hitters – 5 rounds for time 30 kb swings 55/35# 30 sit ups
Thursday A1) pressing work. Incline barbell bench press @ 2020 tempo for 4 reps x 4 sets A2) pull work. KB bent over rows @ 2020 tempo for 6/side x 4 sets B1) Laying floor press- close grip position 8reps over 3 sets B2) Neutral grip pull ups. AMRAP x 3 ses B3) Barbell curls….
Wednesday A) Clean. We are now transitioning into squat cleans take 70-75% of last week’s heavy single and stay there for 2 squat clean singles for 3-4 sets B) Workout. Complete as many rounds and reps as possible in 20 minutes of: 200m run or 500m bike erg or 200m row 30 wall balls 20…
