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Monday 6/24

Strength: Front Squat 5 sets: 1 Tempo Pausing Front Squat 1 Front Squat

Tempo: 5s negative, 3s pause in bottom. Regular stand.

Set #1 - 60% of 1RM Front Squat Set #2 - 65% Set #3+4+5 - 70%


Conditioning: “Jack Daniels” For Time: 1,000 Meter Run 50 Thrusters (65/45) 30 CTB Pull-Ups




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Monday 3/8

Accessory: 2 rounds 10 Single Arm Dumbbell Bench Press (each) 10 Double Dumbbell Bent Over Row 10 Elevated Heel DB Goblet Squat (place 2.5 lb plate under heels) Conditioning: “The workout” 10 Rounds 1

Friday 3/05

Strength: “WHOOPie Goldberg” (12:00 Time Cap on Each) 3 rounds 30/22 Calorie Row 30 Dumbbell Bench RX 35/25, RX+(50s/35s) or Push-Ups 3 Minute Rest 3 rounds 35 Abmat Sit-Ups 30 Kettle Bell Swings (5

Thursday 3/04

Accessory: 3 Rounds 30-sec plank (elbows) 30 sec side plank (left/right) 20 Russian Twist (each side) 10 Barbell Rollouts (very tough movement, scale, or change as needed) Conditioning: “WHOOPee cushi

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