Core Strength: Every 3 Mins x 3 sets: 2-4 Turkish Get Ups (1-2/arm) :30 Weighted Plank (down on elbows) Conditioning: On a 17 Min Timer: EMOTM x 5 Mins 7 Deadlifts @ 60-65% -rest 1:00- EMOTM x 5 Mins Row for Calories -rest 1:00- EMOTM x 5 Mins 10 Toes 2 Bar Comp: 18/15 cals,...Read More

WOD 1:2 ROUNDS: 14 min CAP50 Single arm DB OH Lunges (25/25 per arm)40 Sit-ups30 HEAVY Russian KBS 20 Goblet Squats 10 Up down tuck jumpsWOD 2: 3 Rounds :30 Jump Squats15 Glute bridge floor pressRead More

MondayBack squat 6 x 3 @ 85%Sumo Deadlifts 4 x 6-8 moderate (~65ish%)SS: A) DB Deadlift 4 x 8-10 B)Alternating DB Front Rack lunge, 4 x 12Glute Ham Raise negative, 4 x 5 as slow APPlank KB taps, 3 x 30 (L+R=1) WednesdayBench Press 6 x 3 @85%Barbell bent-over Row, 3 x 10-12 heavySS: A)...Read More

MondayBanded Deadlift, built to heavy single, 4×5 @ 70% of singleSpecialty Bar Squatx 4 x 6-10 HeavySingle Leg KB Deadlift 4 x 6-10/legSS: 1) Reverse Hyper 4 x 8-122) Band Pull-Through 4 x 20-25Plank Pull-throughs, 4 x 20 (L+R = 2) TuesdayBand Resisted Strict Press, 4 x 5 @70%Barbell Floor Press 4 x 8-10 HeavySS:...Read More

MondayBench Press, 6 x 3 BuildingZ-press 4 x 8-10Lat Pull-downs 3 x 15 (30×1) Banded Pull-aparts, 3 x 20Zottman Curls, 3 x 8-12Russian Twists 3 x 20 (L+R=1) TuesdayBack Squat, 6 x 3 BuildingSS A) DB Romanian Deadlifts, 3 x 12B) DB Bent-over Rows, 3 x 12Pull-ups 5 x 5 (30×1) 30 sec. rest (jump...Read More