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Friday 01/9/2026

Warm Up 2 rounds

200 m Easy Row

10 Air Squats

10 Scap Push-Ups

10 PVC Pass-Throughs


Barbell Prep 3 x With empty bar:

5 Hang Power Snatch

5 Push Press

5 Front Squats

5 Good Mornings


Teams of Two

2 Rounds for time

500m Row

20 Hang Power Snatches

200m Row

20 Burpee Box Jump Overs (20”)

100m Row

20 Push Press 55/75

 
 
 

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Thursday 01/07/2026

Warm-Up- 2 rounds 10 Ring Rows 10 Banded Pull-Aparts 10 Hollow Rocks 30 sec Dead Hang Strict Pull-Ups – 15 min 5 sets:3–5 reps Rest 60 sec Accessory – Superset x 3 10 Single-Arm Dumbbell Rows/side 12

 
 
 
Wednesday 01/07/2026

Warm-Up – 10 min 10 Cat-Cow 10 Good Mornings with band 10 KB Deadlifts (light) 20 sec Side Plank/side Deadlift – 15 min 5 x 5 - SLOW and CONTROLLED Accessory Superset x 3 10 DB Romanian Deadlifts ( to

 
 
 
Tuesday 01/06/2026

Warm-Up – 10 min 10 PVC Pass-Throughs 10 Scap Push-Ups 10 Dumbbell Strict Press (light) 20 sec Plank Strict Press 7-EMOM - 4 Strict Press (Moderate Heavy) Then: Take weight off 2 sets of max reps Ac

 
 
 

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