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Tuesday 1.17.23

Hinge + Vertical push + Horizontal pull + Cardio 4 Sets 8-10 Stagger stance double kettlebell deadlift 8 Tempo barbell or dumbbell push press 8-10 Tempo dumbbell rows Cardio Rest 2 min All sets should be challenging Cardio choices: Row 500/450m Ski 450/350m Bike .7/.6

Monday 1.16.23

Choice one: Front Squat 10@60% 8@70% 6@80% Max reps@60% Choice two: Front Squats 4 Sets of 8, heavier than last week Choice Three: Tempo Goblet Squats 4 Sets of 8, challenging weight 3 sec eccentric each rep “Brookie” AMRAP 10 4 TTB 3 Chest to bars

Friday 1.13.23

4 Sets Deadlift x 10 Bench press x 10 Add 5# from last week if it was a challenge Add 10# from last week if you could have done 5 more + “Shorty” AMRAP 10 6 Burpees 12 KBS Run 100 Meters Sub for run: Row 150m or bike :30 sec

Tuesday 1.10.23

Stagger Hinge + Vertical Push + Single Arm Horizontal Pull 4 Sets 8-10 Stagger stance double Kettlebell Deadlift 8 Tempo barbell or dumbbell push press, 3 se eccentric on each rep 8-10 Single arm dumbbell rows Cardio Cardio choices: Bike .7/.6 Row 500/400 Ski 450/350 Rest 2 min after each round All sets should be …

Tuesday 1.10.23 Read More »

Monday 1.9.23

Choice One: Front Squat 10@65-70% of 1RM Clean 8@70-75% 6@75-80% Max Reps@same weight as first set Choice Two: Front Squat 4 Sets of 8 reps at a challenging load If you did this last week add 5-10# to each set “Three Toed Sloth” EMOM 15 0:00 – Vertical Pull 1:00 – Horizontal push 2:00 – …

Monday 1.9.23 Read More »

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