Wednesday A) Hang Power Clean. Clean pull + Hang Power Clean 3+1 8-10 sets getting heavier every set and building up heavier then last week B) Workout. Complete as many rounds and reps as possible in 20 minutes of: 100-foot dumbbell farmers carry 55/35#/hand 10 dumbbell front squats 10 burpees 5 pull ups C) finisher…

Tuesday lower body A) Back Squat isometric work. Back Squat w/ 10 sec. hold in the bottom postion stay engaged, don’t bottom out go 5-20## heavier 1 rep x 3 sets have 3 warm up sets to this weight B) Floating DL w/ iso hold. floating DL you will never touch the barbell to the…

Sunday. A) Capacity Sunday’s 3 rounds 1K bike erg 200′ sled push @ 45/25# on top of sled 200′ FC @ 70/55#/hand + 3 rounds 1K bike erg 2/1 rope climbs 100′ walking lunge – no weight – + 3 rounds 1K bike erg 400m run 50 double unders B) Arm Pharmin to Finish 50.40.30.20.10…

Saturday. A) Workout. Teams of 2 Complete as many reps as possible in 12 minutes of: 3 push ups 3 AbMat sit-ups 3 Russian kettlebell swings 6 push ups 6 AbMat sit-ups 6 Russian kettlebell swings 9 push ups 9 AbMat sit-ups 9 Russian kettlebell swings etc.. into Complete as many reps as possible in…

Friday A) Back Squat, eccentric focus 6 sec. lower for 4 reps x 2 sets holidng last week’s final weight for the two working sets after 3 warm up sets B) hamstring work, eccentric Barbell RDL’s @ 6 sec. lower for 4 reps x 3 sets – holdign last week’s finishing weight C) Workout. –…

Thursday A1) Eccentric pressing work. 6 sec. lower close grip bench press for 3 reps for 3 sets use last weeks finishign weight for all working sets warm up over 2 sets to it A2) Eccentric pull work. DB Row for 5 reps per side @ 6sec. lower per side for 3 sets go heavier…

Wednesday A) Hang Power Clean. Clean pull + Hang Power Clean 3+1 4 sets @ last week’s finishing weight B) Workout. Every 10:00 for 3 rounds Run 400 meters Max set of T2B – UB Row 500 meters Max set of wall balls – UB

tuesday A) Back Squat isometric work. Back Squat w/ 10 sec. hold in the bottom postion stay engage, don’t bottom out use last weeks final weight for 1 rep x 3 sets have 2-3 warm up sets to this weight B) Floating DL w/ iso hold. floating DL you will never touch the barbell to…

Monday 8/18/25 A) Barbell Split Jerk. same weight as last week’s finishing weight for 3 reps for 3 sets each rep do a 4 sec. lower to the shoulders B) 3x super set [eccentric focus] 3 weighted pull ups -drop to- amrap strict pull ups @ 4 sec lower each time -drop to- amrap banded…

Sunday. A) Cardio Party Part 1 – for time: 5 rounds 30/23 cal machine 20 kb swings 55/35# rest as needed OTM x 12:00 1 = 2/1 rope climbs 2 = 3/2 wall walks 3 = :40 jump ropes [heavy or drag] OTM x 12:00 1 = 40′ heavy sled push + 40′ heavy sled…