Monday `12/1/25 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 use a weight that is heavier then last week if you held it for all 8 reps over 3 sets…

Sunday A) Sunday – Funday 10:00 – 10 kb gorilla rows [individual based] 20 banded pull aparts 10 db front delt raise 20 banded tricep ext + 3 rounds [individual based] 20/15 cal run 100 ft walking lunge – no weight + 20 rounds – you go/ I go – [team based] 3 box jumps…

Saturday. A) Workout. Teams of 2 5 rounds for time of: 500-meter ski erg 20 bench presses 135/95 or 50/35# *can go heavier + 5 rounds for time of: 500m row *if you run – you must run together 20 pull ups *can go to CTB or 10 MU B) superset. 6-10x weighted or strict…

Friday A) Stato – iso back squats. 3 sets – squat down 1/4 depth and hold for 15 sec – then do 8 reps following the hold have 2 progressive warm up sets before first working set here B) Seated good mornings. 3 sets of 6-8 reps have 2 progressive warm up sets to your…

Thursday A) Workout – Teams of 2 here – 4 rounds for time – split the reps how you want as a team 2k row 30 devil press 35/25# per hand 40 K2E

Wednesday A) Snatch building here. Snatch pull + HPS + OHSQ working on this complex – but staying light – 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 hang snatch pull or you can stay with…

Tuesday A) Hinge drop set. 6 heavy barbell RDL’s -drop set into- stato iso banded hip thrust – 15 sec. hold @ top then 8-10 reps rest :90 x3 sets have 2 progressive warm up sets to this weight B) Wedge board front squats. 50×1 tempo for 6 reps x 3 sets have 2 progressive…

Monday `11/24/25 A) UB push work. Stato – iso db bench press hold 3″ off chest for 15 sec. then do 8 reps x 3 sets have 2 progressive warm up sets to this weight B) UB pull work Incline supported rows – stato -iso lift up and hold 2″ off peak raise for 15…

Sunday. A) Capacity Sunday’s 3 rounds 800m run or 2k bike erg 50/35 push ups 75 double unders + 3 rounds 500m ski erg 15 HPC 95/65 30 sit ups B) Arm Pharmin to Finish .40.30.20.10 empty bb curls empty bb skull crushers

Saturday. A) Workout. Teams of 2 For time: 150 wall-ball shots 2k row 150 kettlebell swings 55/35# 2k ski erg 100 knees-to-elbows 25 burpees **split up the reps how you want B) superset. 6-10x weighted or strict dips 10/side db rows x2-4 sets then 100 banded tricep ext 100 baned curls