Tuesday

  Tuesday’s Work 20 rep Back Squat — start first week at 40-60% of 1RM Back Squat   then:   :30 Max Thrusters @135/95# Rest :30 :30 Max Bar Facing Burpees Rest :30 :30 Max 10m Shuttle Sprints Rest 1:30 Repeat x...

Monday

IT’S TIME FOR A FRESH START! Yep, a brand new cycle is upon us and boy is it a good one! There is a slight change to how this is going to go verse how the last two cycle have gone. The one major change that’s taking place is Tuesdays and Thursdays are days...

Saturday

  Saturday’s Work Re-Tester:   5:00 At the top of every minute: 10 Kettlebell Swings (1.5pd/1pd) Row Max Meters in remaining time *Score is total meters*   –Rest 10:00–   5:00 At the top of every minute: 10 Kettlebell Swings...

Friday

  Friday’s Work A. In 3 sets find your 10RM Back Squat   B1. DB External Rotation, 8/arm; rest :30 x3 B2. KB Arm Bars, 10/arm; rest :30 x3 B3. Banded Face Pulls, 15; rest :30 x3   then:   Run 800m Rest 4:00 Run 400m Rest 2:00 Run 200m Rest...

Thursday

  Thursday’s Work A1. DB Bench Press, 8-10 reps; rest 1:00 x4 A2. Russian KB Swings (heavy), 12 reps; rest 1:00 x4   B1. 15 Banded Good Mornings; rest :30 x3 B2. Bottoms up KB Walk 20m/arm; rest :30 x3   then:   4 Rounds NFT: 20 Plank Walkups...