Saturday. A) Workout. 35:00 on the clock: Teams of 2 60/50 cal bike erg 800m run 400m FC @ 55/35# per hand 800m run 60/50 cal ski 800m run -into- amrap [you go/ I go] 10 weighted double unders 8 deficit push ups [hands on 45/25# plates] 6 pull ups B) superset. banded pull aparts…

Friday A) Stato – iso back squats. 3 sets – squat down 1/4 depth and hold for 15 sec – then do 6 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…

Wednesday A) Snatch building here. Snatch pull + HPS + OHSQ working on this complex – this week get slightly heavier for 3 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 `12/8/25 A) UB push work. Stato – iso db bench press hold 3″ off chest for 15 sec. then do 6 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) Cardio Party Part 1 – for time: 3 rounds 30/23 cal machine 20 kb swings 55/35# or 10 HPC rest as needed OTM x 12:00 1 = amrap strict pull ups 2 = 3/2 wall walks 3 = :40 jump ropes [heavy or drag] OTM x 12:00 1 = 50′ heavy sled push…

Saturday. A) Workout. Teams of 2 100 cal bike erg [split] 800m run [together] 200m farmers carry 55/35#/hand [split] 100 cal ski [split] 800m run -into- 50 T2B [split] 75 cal row [split] 100 single arm db push press [split] B) superset. 100 banded face pulls 100 banded pull aparts

Friday A) Stato – iso back squats. 3 sets – squat down 1/4 depth and hold for 15 sec – then do 6 reps following the hold have 2 progressive warm up sets before first working set here use a weight that is heavier then last week if you held it for all 6 reps…

Wednesday A) Snatch building here. Snatch pull + HPS + OHSQ working on this complex – this week get slightly heavier for 3 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 use a weight that is heavier then last week if you held it for all 8…