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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 ( toes on plate)

10 DB Hip Thrusts

Rest 60 sec


AMRAP 17

10 Wall Balls

8 Jackknives

6 Snatches ( heavy)

4 inchworm Broad jump




 
 
 

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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

 
 
 
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

 
 
 
Monday 01/05/2026

Warm-Up-12 min 10 Air Squats (3-sec tempo down) 10 Glute Bridges 10 Walking Lunges Twist 30 sec Hollow Hold EMPTY BARBELL 2 x 10 Empty-bar Back Squats 2 x 5 Pause Squats (2-sec pause) Back Squat – 15

 
 
 

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125 E Santa Clara Street
Arcadia, CA 91006 

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