Friday A) Stato – iso back squats. 3 sets – squat down 1/4 depth and hold for 10 sec – then do 2-4 reps following the hold have 2 progressive warm up sets before first working set here *This week – if you hit the same weight for the 4 reps last week then add…
Rest Day
Wednesday A) Snatch building here. Snatch pull + HPS + OHSQ working on this complex – this week get slightly heavier for 2 consistent lifts in last three 12 minutes- ish’ if you cannot snatch or OHSQ – don’t force with poor technique you can do snatch pulls to work on that from into a…
Tuesday A) Hinge drop set. 4 heavy barbell RDL’s -drop set into- stato iso banded hip thrust – 10-15 sec. hold @ top then 4 reps rest :90 x3 sets have 2 progressive warm up sets to this weight *this week if you held the same weight for all sets last week then add weight…
Monday 12/29/25 A) UB push work. Stato – iso db bench press hold 3″ off chest for 10-15 sec. then do 2-4 reps x 3 sets have 2 progressive warm up sets to this weight *this week if you held the same weight for all sets last week then add weight this week. If you…
Sunday A) Sunday Funday Complete the following in order: 800m Run (together) SkiErg 500m 800m run [together] Sled Push 4 x 100′ 800m run [together] Sled Pull 4 x 100′ 800m run [together] Row 800m devil’s press 35/25#/hand x 80 reps
Saturday A1) Incline db supported rows. 8-10 reps x 3 sets **add weight from last week A2) Banded face pulls. x25 reps x 3 sets B1) db tricep skull crusthers. x8-10 reps x 3 sets B2) Front delt raise. x10-12 x 3 sets C) Teams of 2 For time: 3k bike erg 400′ db walking…
Friday A) Stato – iso back squats. 3 sets – squat down 1/4 depth and hold for 10 sec – then do 4 reps following the hold have 2 progressive warm up sets before first working set here *This week – if you hit the same weight for the 4 reps last week then add…
Thursday A) Merry Christmas
Wednesday A) 12 days of christmas The 12 Days Day 1 1 Rope Climb (or 5 pull-ups) Day 2 2 Power Cleans 95/65 Day 3 3 Bar-Facing Burpees Day 4 4 Front Squats 95/65 Day 5 5 Toes-to-Bar Day 6 6 Box Jump Overs 24/20″ Day 7 7 Kettlebell Swings 70/55 Day 8 8 Push…
