“Performance” A) 5 sets of: Back squat x 3-4 reps Rest 2-3 minutes B)3 sets of: Push press x 5 reps at 90% of last week’s 5 rep max Rest 2 minutes C)3 sets of: Walking Lunge Steps x 10 each leg (load with Dumbbells) Rest 90 seconds-2...
Read more“Performance” 3 sets of: A1) Incline DB bench press ×8-10 reps Rest 30 seconds A2) Single Arm Dumbbell Row x5-6 reps each arm Rest 30 seconds B) Every 5 minutes, for 20 minutes (4 sets) For Times 9-7-5 Dumbbell Thrusters 30/15 Box...
Read more“7 Reasons to start your day with lemon water”– Cleveland Clinic “Bed Spaghetti, Everyone Eats Alone” “Performance” A) 3 sets of: Romanian Deadlift (RDL) x 12, 10, 8 reps Rest 2-3 minutes B) 5 sets of...
Read more“Performance” and “Competition” A) 3 sets of: Strict Press Set 1: 5 reps @55% Set 2: 5 reps @65% Set 3: Max Reps @75% Rest 2 minutes B) 4 sets of: Muscle Snatch x 3 reps Rest 90 seconds C) A/B Partener Workout. Alternate...
Read more“Save The Planet, Eat Ugly”– The New York Times “Performance” A) 20 minute AMRAP -5 Power Cleans 95/65 OR Medicine Ball Cleans OR Heavy Kettle Bell Swings -10 Knees To Elbows -15 Wall Balls “Competition”...
Read more“Performance” A) 3 sets of: Snatch-Grip Deadlift × 8-10 reps (build from loads last week) Rest 2 minutes 4 sets of: B1) Ring Rows x Max Rep (feet on 20″ box or bench) Rest 30 seconds B2) Farmers Carry x 100ft Rest 2 min C) On...
Read more“3 Simple Movements On the GHD” – The Wheyco Journal “Never Miss The Big Lifts Again”– Juggernaut “How Harry Trained Harvard” – Rowing Magazine “Performance” A) 4 sets of: Back...
Read moreTreat this as an “Event Day”. You have exactly 60 minutes to complete the following three events. Use the entire 60 minutes! Rest as needed between workouts. Warmup and get after it! Spend your time wisely between events on recovery...
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