FRIDAY WORKOUT

Squats!   CORE: Side Planks + Movement * 2:00 per side, but add a slight side leg raise and a knee tuck to this hold while keeping a perfect hold position   STRENGTH: 5 Rep Back Squat * 60, 75% (3:00 clock) * 80-85% & 90% (Optional, only if you

SUNDAY WORKOUT (FIT)

Main site play!   WORKOUT: 21 Back Squats (123/185#)(No Rack) 7 Legless Rope Climbs (Leg to scale) 15 Front Squats (123/185#)(No Rack) 5 Legless Rope Climbs (Legs to scale) 9 Overhead Squats (123/185#)(No Rack) 3 Legless Rope Climbs (Legs to scale) * No cutoff *   Use the OH Squat

FRIDAY WORKOUT

Set some new numbers!   CORE STABILITY: 2:00 of Deadbugs * Accumulate as much quality holding time as you can in the 2:00 window   STRENGTH: Back Squat 1RM ** Go by how you look and feel and get you best load for the day with near perfect technique in

MONDAY WORKOUT

Squat!   SHOULDER REHAB: 2:00 AMRAP for QUALITY of Band Pull Downs + Pull Aparts   STRENGTH: 3 Rep Tempo Back Squat @ 3-2-1 Tempo (3 seconds down, 2 sec pause, up fast!) * 15 minutes only * 60, 75, 85, 85-90, 90+ (Optional, only if you’re feeling great and

MONDAY WORKOUT

Back squat!   INJURY PREVENTION: 50 Controlled Band Pull Aparts (Small Red Band Only)(2:00) * Make sure to set your shoulders down and keep the band tension constant throughout   STRENGTH: 2 Rep Back Squat * Work up quickly to a heavy or possibly maximal set of 2 reps if

MONDAY WORKOUT

New training week!   STABILITY: Ring Row HOLD :20 work/:40 rest 3 time   STRENGTH: Back Squat up to a HEAVY set of 3 * Avoid going to complete failure on this one so no missed sets * Every set will be 3 reps working up with the following: 50,

FRIDAY WORKOUT

Strict, strict, strict!   STRENGTH: Heavy, NOT MAXIMAL 3 Rep Strict Press + 8-10 Plates Rear Raises w/ External Rotation between each set (2-5# plates) * 15 minutes * 5 sets (50, 60, 70, 75, 80% 1RM)   WORKOUT: 100 Double Unders (2:00 cap each rd) 9/12 Strict CTB Pull

MONDAY WORKOUT

Squatssss…   STRENGTH: 2 Rep WIDE Stance Box Squat * Set your box slightly below parallel and set your stance as wide as you can, but still be able to set your knees in the correct position * Go down slowly, pause for a second on the box (don’t relax!),

FRIDAY WORKOUT

Reminder… Just 5am and 12pm classes today due to set up for our lifting meet on Saturday…   STRENGTH: Using a rack: 1 Overhead Squat 5 Front Squats 10 Back Squats * After completing all 16 reps move the weight up trying to get the best loading possible in 20

MONDAY WORKOUT

Another busy Monday…   STRENGTH/POWER: 1 Power Clean + 1 Push Jerk (3x) * After every three reps bump the weight up and get to the best weight you can for the day * 15-20 minutes   ASSISTANCE: Seated Alternating DB Press x 10 (Start at your heaviest weight from

FRIDAY WORKOUT

Squats…   STRENGTH: 3 rep Back BOX Squat (Slightly below parallel) @ 3-2-1 Tempo * 15-20 minutes working to best load at the correct tempo   ASSISTANCE: Single Leg KB Deadlift (10 each side) * Start conservative and work Balance and position over weight (26/35# to start) * Try to

MONDAY WORKOUT

New assistance work and squats!   STRENGTH: 2RM Tempo Back Squat for best loading for the day… * Lower down for 3 SLOW seconds before standing up quickly, holding for 2 seconds at the top then descend for another slow 3 secs for the 2nd rep… * 15-20 minutes depending

MONDAY WORKOUT

Barbells and Bells!   STRENGTH: 3 rep Deadlift (Heavy, possibly max if a coach gives you the go ahead) * Drop all reps and completely reset on all sets and work perfectly positions on all sets… If things feel good and your positions are rock solid go for a max

MONDAY WORKOUT

Lots of everything today so make sure you come on time and ready!   STRENGTH: 3 rep Back Squat w/ small Green/Blue Band around knees on ALL sets * Work up to your best 3 rep weight for the day in 15 minutes   SUPPLEMENTAL STRENGTH: :40 of Double KB/DB

FRIDAY WORKOUT

Back to barbells and new programming continues!   POWER & SUPPLEMENTAL STRENGTH: 3 rep max Push Press (No re-dip!) from a Rack combo with / 10 rep Bent Over DB Row after each set * The last 3 sets of the DB rows should be HEAVY and probably the same