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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

10 goblet squats

20-sec hollow hold


WOD - 3X

5 min work 2 min rest

3 jump squats

6 goblet forward lunges

9 Plyo push up

12 Dbl under/24 singles

 
 
 

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Tuesday 12/9/25

Warm-Up 2 rounds 200m row 12 KB sumo deadlifts 10 glute bridges 8 inchworms Sumo Deadlift 4×6 @ 65–70% Accessory 3 rounds 10 tempo goblet squats (3-sec down, explode up) 12 DB RDLs DB's 14 min- AMRAP

 
 
 
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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