March 25, 2024
New programming cycle starts today! Next 3 weeks…Box Squats. Part 1Box Squat1×1 Part 2Tempo Back Squat10-8-6 Accessory WorkFor quality:3x 8 L/8 R Bulgarian Split Squats, pick load3x 16 Kettlebell Seesaw Press, pick load3x 8 L/8 R Half Kneeling Wood Chops, pick load
March 23, 2024
With a Buddy, For time:4 Kettlebell Front Squats, pick load4 Kettlebell Push Press, pick loadBear Crawl, 100 ft6 Kettlebell Front Squats, pick load6 Kettlebell Push Press, pick loadBear Crawl, 100 ft8 Kettlebell Front Squats, pick load8 Kettlebell Push Press, pick loadBear Crawl, 100 ft12 Kettlebell Front Squats, pick load12 Kettlebell Push Press, pick loadBear Crawl, […]
March 22, 2024
Part 1Every 1 min for 15 mins, alternating between:12/10 Bike Calories5 Strict Pull-ups20 Weighted Sit-ups, pick load Directly into… Part 2Every 1 min for 15 mins, alternating between:15/12 Row Calories5 Strict Handstand Push-ups15 Weighted Hip Extensions, pick load Post WorkFor quality:50 Banded Press50 Banded Bent Over Rows50 Banded Pull Aparts50 Banded Raises
March 21, 2024
Stretch and Strengthen For quality:12 Reverse Nordic CurlsStanding Hamstring Stretch, 1 minKneeling Glute Stretch, L 1:30 mins/R 1:30 mins2x 10 Spanish Squats, pick load200 Seated Banded Leg CurlsBanded Lateral Walk, 2x L 50 ft/R 50 ft12 Eccentric Dumbbell Pull Overs, pick loadPec Stretch, 1:30Roll/Smash Upper Back, 2 mins2x 10 Tempo Strict Press, pick load50 Ring […]
March 20, 2024
Re-test from 1/31/24 6 rounds for time of:4 Clusters, 155/105 lbs12 Box Jumps, 30/24Goal: Sub 8 mins Post Work4 rounds for quality of:6 L/6 R Weighted Sit-ups, pick load10 L/10 R Side Plank Banded RowsStatic Bird Dog Hold, L 20 secs/R 20 secs
March 19, 2024
For time:Sled Drag, pick load, 600 m 10 L/10 R Single Arm Kettlebell Clean & Jerks, 35/26 lbs20 Barbell Good Mornings, 45/35 lbsBanded Plank Hold, 30 secs80 Bike Calories10 L/10 R Single Arm Dumbbell Snatches, 35/26 lbs20 Barbell Romanian Deadlifts, 45/35 lbsBanded Plank Hold, 30 secsJog, 1 mi10 L/10 R Kettlebell Front Rack Step-ups, 35/26 […]
