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MONDAY 8/18/25 

MONDAY – Back Squat Focus 

🏋️‍♂️Warm-Up (10 min) 🔥


Strength (15 min) 💪

  • Back Squat: 5×5 (2:00 min rounds)

  • Accessory: Banded good mornings 3×12


Metcon (20 min) ⏱️AMRAP 12:

  • 10 Goblet Squats (50/35)

  • 8 Burpee Pull-Ups

  • 200m Run



 
 
 

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Monday 12/8/25

Warm-Up - 2 rounds 8 Hang Power Cleans (PVC) 8 Clean Pulls 8 Front Squats 8 Shrug Jumps Drill Work Hang Clean Complex - 5X 1 Deadlift + 1 Hang Pull + 1 Hang Power Clean Power Clean from the ground: 5×

 
 
 
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 Wa

 
 
 

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