Monday: Strong:Close Grip Bench Press 4 x 8 BuildingSeated DB Press 3 x 12Lat Pull-downs 3 x 15 (30×1) Banded Pull-aparts, 3 x 20Bicep curls 5 x 8 (light-moderate) (30×1)Russian Twists 3 x 15 (L+R=1) Comp:Back squat 4 x 5 @ 70%Romanian Deadlifts 4 x 8-10 heavySS: A) DB Deadlift 4 x 8 B)Split Squat,...Read More

MondayDeadlift 3-2-1 (find heavy triple for day, add 5% for 2, add 5% for 1Front Foot eleveate reverse lunge, 4 x 8-10/leg (goblet)Banded Russian KB Swing, 4 x 8-12Glute Ham Raise negative, 3 x 5 as slow APTabata V-ups (sub tuck-ups), 4 minutes, 20 on 10 off TuesdayStrict Press 3-2-1(find heavy triple for day, add...Read More

MondayClose Grip Bench Press 4 x 8 BuildingSeated DB Press 3 x 12Lat Pull-downs 3 x 15 (30×1) Banded Pull-aparts, 3 x 20Bicep curls 5 x 8 (light-moderate) (30×1)Russian Twists 3 x 15 (L+R=1) TuesdaySumo Deadlift 4 x 8, buildingDB Bent-over Rows, 3 x 12Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box...Read More

Workout 1:18 Min AMRAPPartner 1: 30 Goblet squats Partner 2: AMRAP Box jumpsSwitch Rest 1 minPartner 1: 30 push-upsPartner 2: AMRAP Strict pressSwitchRest 1 minPartner 1: 30 DB Clean and JerksPartner 2: AMRAP alternating V-upsSwitchRest 1 minPartner 1: 30 DB SnatchPartner 2: AMRAP BicyclesSwitchRead More

Workout 1: 14 mins4 min AMRAP10 DB Squats10 Burpees over DB 30 Jumping Jacks-1 min REST-4 min AMRAP10 DB seated strict press 20 Sit-ups30 Mountain Climbers-1 min REST-4 min AMRAP15 Kettlebell Swings10 V-ups10 Push-ups Workout 2: EMOTM x 6Min 1: 10 SDHP + 10 hollow rocks Min 2: 10 Alternating DB single arm clean and...Read More

Strength: Back Squat: Every 3 Mins x 2 sets 10 reps W/ 2211 Tempo @ 50% Super Set: Every 4 Mins x 2 Sets (8 Mins) 20 alt. KB Front Rack Reverse Lunge 25-30 Calf Raises elevated on 45lb Plate (both legs same time) Conditioning: Every 2 Mins x 6 Rounds 10 KB SDLHP 10...Read More