Strength: Back Squat: Every 3:00 x 3 sets 3 HEAVY Reps (not a max set, but you should really have to focus on what you’re doing each rep) Good Morning/Calf Raise Every 3:00 x 2 sets 8 Good mornings 12 weighted calf raise/side Conditioning: For Time… (12 Min Cap) 10,9,8,7….1 Power Cleans Bar Facing Burpees...Read More

Workout 1: 6′ EMOM3 2-hand Russian KB Swings2 Dbl KB Cleans1 KB ThrusterWorkout 2: 2 Rounds of the Following (10 mins total)From 0:00-2:301) 20 Wall Ball Toss20 Plank Jacks15 V-Ups2:30-5:002) 25 KB Swings15/15 Russian Twists w/ Medball15 Push-Ups-Repeat the sequence starting at 5:00 and 7:30-Cash Out:80 4-Count Flutter KicksRead More

Monday StrongWide grip Bench Press 5 x 5, working up to a heavy setZ-press 4 x 6SS: 1)DB Floor Press 3 x 10-122)Banded Pull-aparts, 3 x 20Banded Bicep Curls, x 100, break as neededPlank Pull-throughs 3 x 20 (L+R=2) CompBack squat 4 x 5 @ 75%Sumo Deadlifts 4 x 8-10 moderate (~50ish%)SS: A) DB Deadlift...Read More

MondayDeadlift, build to a heavy single, take 70% and do 4 x 5Anderson Back Squat, 4 x 6-10 (heavy)Single Leg KB Deadlift 4 x 6-10/legSS: 1) Reverse Hyper 3 x 8-122) Band Pull-Through 3 x 20-25Tabata Reverse Crunches TuesdayStrict Press (band assisted) find heavy singlePendlay Row, 3 x 6-10 heavyDB Floor Press 4 x 10-12...Read More

MondayWide grip Bench Press 5 x 5, working up to a heavy setZ-press 4 x 6SS: 1)DB Floor Press 3 x 10-122)Banded Pull-aparts, 3 x 20Banded Bicep Curls, x 100, break as neededPlank Pull-throughs 3 x 20 (L+R=2) TuesdayBack Squat 5 x 5, working up to a heavy setBarbell Bent-over row, 4 x 6 (301)Pull-ups...Read More