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Thursday 12/12

Body Armor

3 Giant Sets: 16 Weighted Sit-ups 12 Romanian Deadlifts 8 Pausing Barbell Rows (pause 2sec at chest)


Conditioning "Stairmaster"

30-20-10: Row Calories Dumbbell Box Step-Ups (50/35) (24"/20")

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10-20-30: Alternating Dumbbell Snatches (50/35) Wallballs (20/14)




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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

Wednesday 3/03

Strength: Squat Cleans: - 2x3 reps @ 75-80% 1RM Clean - 3x3 reps @ 80-85% 1RM Clean *complete in singles* Conditioning: “WHOOP there it is” REGIONALS 16.3 104 Wall Ball Shots (20/14 lb) 52 Pull-Ups Ti

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