Saturday A1) Barbell yates row 8-10 reps x 4 sets build in weight from last week A2) db ext rot. x10/side reps x 4 sets B1) High incline shoulder press x8-10 reps x 4 sets build in weight from last week B2) striaght barbell curls. x10-12 x 4 sets C) Teams of 2 5 rounds…
Wednesday A) Snatch building here. Halting squat santch look to build the final weight you hit last week and hit 3-5 good reps here *for those that were able to do the OHSQ in the last cycle – this cycle we are going to lift and pause @ knee for 2 sec. then drive and…
Monday 1/12/25 A) UB push work. DB bench press 5 sec. lower 8 reps x 4 working sets **this week hold your finishing weight from last week’s set B) UB pull work DB supported row 5 sec lower 8 reps/side x 4 working sets **this week hold your finishing weight from last week C) Workout…
Sunday A) Team Workout. 2,000m SkiErg (split) Then complete 3 rounds: Run 800m together Wall Balls 60 reps Run 800m together db walking lunge 35/25#/hand for 200′ Finish: Row 2,000m (split)
Friday A) dynamic iso – back squats. 6 reps and pause for 3 sec. @ 1/4 depth on way down for each rep for 3 sets @ 70-75% for all working sets have 3 warm up sets here B) Single Leg Barbell Hip Thrust 5reps per side and hold for 3sec. @ the top for…
Wednesday A) Snatch building here. Halting squat santch *for those that were able to do the OHSQ in the last cycle – this cycle we are going to lift and pause @ knee for 2 sec. then drive and catch in the bottom of the squat if you have tight shoulders and don’t have experience…
Tuesday A) Back Squat. 8 reps x 3 working sets 5 sec lower for each rep have 3 warm up sets and leave 1-2 RIR B) Barbell RDL 50×1 tempo for 8 reps x 3 sets have 2 progressive warm up sets to this weight Leave 1-2 RIR C) Dynamic action Superset. 10 double db…
Monday 1/5/25 A) UB push work. DB bench press 5 sec. lower 8 reps x 4 working sets B) UB pull work DB supported row 5 sec lower 8 reps/side x 4 working sets C) Workout / intervals For time: Bike erg 3k + 2 rounds 20 t2B 20 db push press 20 db FS…
Sunday A) Sunday Fun Day. teams of 2 Buy-in: 1000m SkiErg (split anytime) Then complete 3 rounds: Run 600m together Sled Push 15m (Partner A works while B rests; split as needed) Run 600m together burpee broad jump for 100′ Run 600m together Wall Balls x 60 (split anytime; 20/14 to 10ft) Finish: Row 1000m…
Saturday A1) Incline db supported rows. 6-8 reps x 3 sets **add weight from last week A2) Barbell skull crusthers. x10 reps x 3 sets B1) Straight barbell curl x8-10 reps x 3 sets B2) Lateral delt raise. x10-12 x 3 sets C) Teams of 2 For time: 30:00 amrap – team of 2 –…
