Saturday. A) Workout. Teams of 2 90-calorie run 60 T2B 30/25 calories on the ski erg 60 kb push press 35/24#/hand 30/25 calories on the ski erg 60 T2B 90-calorie run B) superset. 7:00 amrap close grip chin ups 15 lateral delt raises 15 tricep kick backs -into- 7:00 amrap deficit push ups 15 front…

Saturday. A) Workout. Teams of 2 90-calorie run 60 T2B 30/25 calories on the ski erg 60 kb push press 35/24#/hand 30/25 calories on the ski erg 60 T2B 90-calorie run B) superset. 7:00 amrap close grip chin ups 15 lateral delt raises 15 tricep kick backs -into- 7:00 amrap deficit push ups 15 front…

Fridaylower bodyA) Back Squat, eccentric focus6 sec. lower for 3 reps x 6 sets buildingfrom 60% of max but don’t go over80% todayB) hamstring work, eccentricBarbell RDL 6-8 reps, 8 sec. lower, for 3 reps x 4 sets – building per set here –nothing too heavy –C) Workout – Hitters –3 rounds for time of:50-40…

Thursdayupper bodyA) Eccentric pressing work.6 sec. lower close grip bench press for 3 reps for 4 setsbuilding per set hereA2) Eccentric pull work.DB row for 6 reps per side [6 sec.lower] per side for 4 setsB1) Seated kb arnold press.6 sec. lower for 8 reps x 3 setsB2) Supported Rows.6 sec. lower for 6 reps…

Wednesdayskill + longer cardioA) Hang Power Clean.Clean pull + Hang Power Clean2+1building every :30 for 6-8 setsB) Workout.Complete as many rounds and repsas possible in 20 minutes of:200m run20 alternating dumbbell snatches15 burpees over the db10 pull upsC) Finisher work.20miner curls @ 20% of bar for 50 reps

TuesdayA) Back Squat Isometric work.Back Squat w/ 10 sec hold in the bottom positionstay engage, don’t bottom out5 reps – building per setB) Floating DL w/ iso hold.floating DL you will never touch the barbell to the ground –stand up and lower the bar down in DL position to “float” it off the groundthen hold…

Monday 8/11/25A) Barbell Split Jerk.75-70% feel for 2 reps for 4 setseach rep do 0-4 sec. lower to the shouldersB) 3x super set [eccentric focus]3 weighted pull ups-2rep to–omrp strict pull ups @ 4 sec lower each time-2rep to–omrp banded strict pull ups @ 4 sec lower each timerest 60C) Workout / Intervals30 on/ 30…

SundayA) Workout.Teams of 2minute 0-10:00max cal machine of choicebreak up however minute 10:00-20:00you go I go3 burpees6 ball slams 20/10#9 air squats minute 20-30:00max cal machine [same as set 1] minute 30:00-40:00[you go / I go]3 double kb push press6 double kb swings9 double unders or weighted jump ropes

Sunday A) Workout. Teams of 2 minute 0-10:00 max cal machine of choice break up however miute 10:00-20:00 you go I go 3 burpees 6 ball slams 20/10# 9 air squats minute 20-30:00 max cal machine [same as set 1] [break it however] minute 30:00-40:00 [you go / I go] 3 double kb push press…

Saturday. A) superset. BB supinated rows x 10 reps db ext rot x 8/side x3 B) Workout. Teams of 2 150 cal ski 15 wall walks – spoit 75 double-unders each 75 toes-to-bars – split 75 double-unders each 75 synchro toes-to-bars 15 wall walks – split 150 cal bike erg C) finisher work. 20 zottman…