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Monday 9/29/25

Back Squat 🏋️‍♂️


Strength: 6×3 @ 75–80%

Stay at the same weight the whole time (2-2.5 min rounds)

Accessory: Weighted Step-Ups 3×10/leg ( weight OH)


Workout: 5 RFT → 8 DB Thrusters 50/35, 12 Toes-to-Bar, 100m Run

 
 
 

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Friday 11/21/25

Warm Up- 8 min Go over movements WOD 5 Min On - 3min off-3X 10 plank-to-push-up 15 KB swings 10 Snatches 15 Wall Ball Shots SKILL:4X5 Sumo Deadlift 4X12 RDL DB 4x6 Chin Up

 
 
 
Thursday 11/20/25

Team/Partner WOD 🎯 Warm-Up (8 min) Line drills + light barbell work Lift: Power Clean (Light/Speed Work) 3 reps every 90 sec x 5 rounds WOD (20 min) — Teams of 2 (Split Reps) AMRAP 20: 18 power clean

 
 
 
Wednesday 11/19/2

Warm UP 2 rounds: 10 air squats 10 PVC OHS 10 band pull-aparts Skill 4 x 5 empty bar or training bar Press Behind Neck Accessory 4 x 12 overhead plate carry lunges 4 x 20-second bottom-of-squat hold

 
 
 

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