Tuesday A) Hinge drop set. 6 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 12/22/25 A) UB push work. Stato – iso db bench press hold 3″ off chest for 10-15 sec. then do 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 fun day. Teams of 2 – For Time Time cap: 40:00 Work through the following in order: 400m Run together 500m SkiErg (split as needed) 400m Run together 200ft Sled Push , 4×45’s, 2×45’s 400m Run together 200ft Sled Pull waling backward 400m Run together 500m Row (split as needed) 400m Run…

Saturday A1) Incline db supported rows. 8-10 reps x 3 sets A2) Banded face pulls. x20 reps x 3 sets B1) db lateral delt raise. x8-10 reps x 3 sets B2) Side plank hold. x:20/side x 3 sets C) Teams of 2 100 db bench press 150 double unders 100 weighted sit ups w/ 20/12#…

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 6 reps last week then add…

Thursday A) UB Pull Work hold @ 90deg angle for 10 sec. then do 4-6 reps after this x3 sets if you can’t do the 4-6 reps following the 10-15 sec hold then use a band or spotter This week use a smaller band, or add light weight if you hit this prescription last week…

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. 6 heavy barbell RDL’s -drop set into- stato iso banded hip thrust – 15 sec. hold @ top then 6 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 12/15/25 A) UB push work. Stato – iso db bench press hold 3″ off chest for 15 sec. then do 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 Minute 0-15:00 amrap 6 air squats 5 kb swings 4 /side single arm DB S2OH 3 box jump overs, 24/20″ Minute 15:00-30:00 1 mile run or 2K row or 4K bike erg minute 30:00-45:00 amrap 6 cal Echo Bike 5 prisoner reverse lunge steps [per leg] 50′ sled push 1…