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Friday 12/5/25

Warm-Up - 2 rounds

200m easy run

10 Air Squats

10 Samson Lunges

10 Ring Rows

10 Roll N Reach


Barbell Warm Up

5 Deadlifts

5 Hang Power Cleans

5 Push Press



WOD – For Time

You go, I go — split reps

60 Wall Balls (20/14)

40 Power Cleans (135/95)

20 Burpees over the bar

10 weighted sit ups


Cool Down & Stretch

 
 
 

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Warm-Up (8 min) 3 rounds: 10 ring rows 10 scap push-ups 15-sec active hang 6 Burpees Skill / Strength (15 min) – Strict Pulling 5×3 Strict Pull-Ups (add band or small weight to meet reps) 3×6 Mixed-gr

 
 
 
Wednesday 12/3/25

Warm Up - 2 rounds 200m row or jog 10 KB sumo deadlifts 10 glute bridges 8 inchworms 6 empty-bar sumo deadlifts Sumo Deadlift 5×5 @ 60%-65% Rest 90–120 sec Accessory 3 rounds: 12 DB Romanian deadlifts

 
 
 
Tuesday 12/2/25

Warm-Up 10 push-ups 12 band pull-a parts 10 ring rows Bench Press- Setup (Non-Negotiable) Eyes under the bar When lying down, eyes should be directly under or slightly behind the bar. Grip Hands just

 
 
 

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