February 2023

Saturday 2.18.23

EMOM 30Min 1: CardioMin 2: BurpeesMin 3: Box Jumps Each round should be consistent. Today is about sustainability through all rounds. What you do on your first set should be able to be done on the last set.

Thursday 2.16.23

Squat + Horizontal pressChoice One:4 SetsA1. Back Squat Cluster, rest :10 sec between repsA2. Alternating DB floor press x 10-12 totalRest 2 min If you can go heavier than last week do so. If not meet yourself where you are today. Choice Two:4 SetsA1. 4 Back SquatsA2. 10-12 Alternating DB floor pressRest 2 min …

Thursday 2.16.23 Read More »

Monday 2.13.23

Choice One: Row 60 cals 40 Burpees 30 Clean and jerks No heavier than 155/105 Choice Two: 60 cal row 40 Burpees 30 Dumbbell Clean and jerks No heavier than 50/35 Other cardio choice: Bike 50 cals Post workout accessory: 3 Sets Single arm stagger stance KB deadlift x 10 Dumbbell side lateral x 10-12 …

Monday 2.13.23 Read More »


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