Major: Back, chest  Minor: Legs AMRAP 1 Minute max reps Chest Press Machine (moderate to heavy weight)* 1 Minute Upright rows (barbell or rope on cable machine) 1 Minute Jump rope 1 Minute rest 3 Rounds *When you hit failure, take 3 breathes and repeat max effort *Can sub with #135/95 bench 3 min rest… [...]

Major: Legs, shoulders Minor: Arms TRIPLE DOUBLE 15 Use a higher weight and effort for what you did with 20 rep 2 rounds of 15 reps for 3 supersets. Rest 60-90 Seconds Each set Complete A twice, B twice, and then C twice This should be really HARD! A.  2 Rounds 15 Reps Barbell Squat [...]

Today is a Rest Day! Recovery: Rest Day Recovery

Major: Back, Hamstrings Minor: Shoulders Superset 1 15 Pull-ups (5 wide, 5 normal, 5 chin-ups thumbs out) 15 Wall balls (20#) 4 rounds  Landmine row Dropset 5-10-15 Heavy, medium, light *Emphasize squeeze and contraction *Can Sub with back row or machine row 30 Box runners, 15 steps ups with explosiveness on each leg. Use bench [...]

Major: Chest, Shoulders Minor: Core Anaerobic warmup to wakeup nervous system 30 Second jump rope 5 Burpee to box jump 5 Ball slams, bent over chest pass into the ground 2 Rounds Into.. Incline Press Drop Set 5-10-15 Ex. Three 25# plates (195) for 5 Two 25# plates (145) for 10 One 25# plate (95) [...]

Major: Legs, back, core  Minor: Shoulders Warmup 30 Second jump rope 10 Push up to mountain climbers 3 rounds 5 min + Build up to heavy’ish Deadlift into.. EMOM every minute for 16 Minute 1 200m row Minute 2 3 Deadlifts at 80% of max Minute 3 10 DB push-press (challenging weight ex. #50/40) Minute 4 [...]

  Today is a Complete off Day! Rest Day Recovery