Tuesday A) Back Squat. 6 reps x 4 working sets 5 sec lower for each rep have 3 warm up sets and leave 1-2 RIR This week add 5-10 pounds to last week’s weight B) Barbell RDL 50×1 tempo for 6 reps x 4 sets have 2 progressive warm up sets to this weight Leave…
Monday 1/26/26 A) UB push work. DB bench press 5 sec. lower 6 reps x 4 working sets This week – if you held the same weight for all sets last week then add 5-10 pounds.. if not, use your final weight for all sets B) UB pull work DB supported row 5 sec lower…
Sunday A) training. Station 1 — 800m run together 1,500m SkiErg total (split any way) Station 2 — Sandbag Lunge 100m dB walking lunge total, 35/25 lb Station 3 — Row + Burpee Broad Jumps (HYROX flavor) 1,500m row total 60m burpee broad jump total Partner A works burpee broad jumps while Partner B rows;…
Saturday A) 30:00 on the clock 800m farmers walk 70/55# per hand -into- 2k row = every switch = 10 burpees -into- 800m run -into- remaining time amrap “cindy” B1) barbell yates row. x6x3 – hold last weeks final weight for all sets B2) db ext rot 6-8/side x 3 C1) high incline shoulder press….
Friday A) dynamic iso back squats. pause for 3 sec. @ peak contaction [1/4 depth]x 6 reps x 5 sets hold last weeks final weight for all sets B) Single leg barbell hip thruster. 5 reps / side , hold peak contraction for 3 sec @ top for 5 sets hold last week’s final weight…
Thursday A1) UB Pull Work Weighted pull up 5 sec lower for 5 reps for 5 sets **if you can’t do with weight then do no weight, if you can’t pull up, then jump and get your chin over and do the 5 sec lower. You can also do barbell inverted rows here too A2)…
Wednesday A) Snatch building here. Halting squat santch look to build the final weight you hit last week and hit 2 good reps there , then add 5-10 pounds an hit 1 good signle *for those that were able to do the OHSQ in the last cycle – this cycle we are going to lift…
Tuesday A) Back Squat. 6 reps x 4 working sets 5 sec lower for each rep have 3 warm up sets and leave 1-2 RIR add 5-10 pounds and hold acrossf or all working sets B) Barbell RDL 50×1 tempo for 6 reps x 4 sets have 2 progressive warm up sets to this weight…
Monday 1/19/26 A) UB push work. DB bench press 5 sec. lower 6 reps x 5 working sets **add weight for all working sets B) UB pull work DB supported row 5 sec lower 6 reps/side x 5 working sets **add weight from last week for all sets C) Workout / intervals Every :90 for…
Sunday A) Partner capacity day 6 rounds, 1 minute @ each station, 1 minute rest bt rounds Score: total reps/meters At each station, partners alternate as needed (one works, one rests): station 1 = Run station 2 = Row station 3 = sled push station 4. =burpee box jumps 20/15″ station 5 = Sandbag Lunges…
