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June 14 – 20, 2021

MONDAY A1) Back Squat Warm up as needed, then 3×5 @ 80% 1×5 @ 85% 1×5 @ 95% * Base percentages off 5RM A2) 3-4 SETS 8 KB Goblet Squats (heavier than last week) 12 Floor Presses 12 Weighted Glute Bridges B) 6 ROUNDS 12/10 Cals or Shuttle Run 6 Squat...

June 7 – 13, 2021

MONDAY A1) Back Squat Warm up as needed, then 3×5 @ 75% 1×5 @ 85% 1×5 @ 90% * Base percentages off 5RM A2) 3-4 SETS 8 KB Goblet Squats (heavier than last week) 8 Single Arm Staggered Stance RDL, each 16-24 Parallette Push Ups or Push Ups B) EMOM 16 MIN...

May 31 – June 7, 2021

MONDAY Memorial Day Murph TUESDAY A) Intro to Mobility Tools: foam rollers, KnotOuts, lacrosse balls, Chirp Rollers B) 3 ROUNDS @ Moderate Pace 2 MIN Row or Ski 2 MIN Bike 2 MIN AMRAP: 15 Abmat Sit Ups, 10 Alt Lunges with Arms Overhead C) Static Stretch WEDNESDAY A1)...

May 24 – 30, 2021

MONDAY A1) Back Squat 5×5 @ 70% * Base percentages off 5RM A2) 4 SETS 10 KB Goblet Squats 10 Sumo DL High Pulls 10 KBS 25 Abmat Sit Ups B) 3 MIN AMRAP x 5 3 Power Cleans, 135/83# or DB Power Cleans 6 Push Ups 9 Air Squats – 1 min REST TUESDAY A1) Push Press...

May 17 – 23, 2021

MONDAY A1) Back Squat, 5×5 @ 60% * Base percentages off 5RM A2) EMOM 12, alternating 8 DB/KB Goblet 1 1/4 Squats 12 DB RDL 0:20 L Sit (scale to knees bent) B) 1:30 WORK / 0:30 REST x 3 TOTAL SETS, alternating Shuttle Run + Max Back Squats, 135/83# BB or Max Dbl...