Nov 23 - 29
Monday
Warm Up
4RNDS
12 DB Renegade rows
6 DB Halo (each direction)
3 Inchworm
6 (3 each) Turkish get ups
12 DB Strict Press
Press Series:
Strict Press - 4x 2
Push Press - 4x 2
Push Jerk - 4x 2
Accessories:
Front Rack Box Step Ups - 4x 10
**With Barbell and Weight Load**
Tuesday
Warm Up
3 RNDS
12 Banded Pull Apart
12 Banded Sots Press
6 Russian Baby Makers
12 Banded Pass Through
12 Banded Z Press
6 Spiderman Steps
Squat Snatches
3-3-3-2-2-2-1-1-1
**Work Up to Heavy Single for the day**
Accessories:
Snatch High Pulls @110% - 3x 3
Snatch Grip DL @120% - 3x 3
Wednesday
Warm Up
4 RNDS
10 KB Goblet Squats
10 KB Russian Twist
10 KB Cossack Squats
10 KB Russian Swings
10 KB Deadlift and Shrug
Sumo Deal Lifts
8-6-4-6-8
Accessories:
3 RNDs
10 Scap Pull Ups
10 Beat Swings
2 RNDs
10 Strict Pull Ups
10 T2B
Thursday
Warm Up
3RNDS
12 (each) Single Leg Glute Bridge
12 Bird Dog
12 Weighted Deadbug (w/10-15lbs Plate)
10 (each Leg) Weighted Kickstand DL
10 Weighted V-ups (w/10-15lbs Plate)
10 Weighted Lungs
Back Squats
5x 3 @70%
Front Squats
5x 3 @70%
Friday
Warm Up
3 RNDS
12 (each) KB Plank Pull Through
9 (each) Bottoms Up Kneeling KB Press
6 (each) KB Turkish Get Ups
3 Wall Walks
'BroSis Sesh'
5 RNDs
10 - DB Arm Curls
10 - DB Bench Press
10 - DB Bent Over Tri Extensions
25 - Ab Mat Sit Ups
Saturday
Warm Up
2 RNDS
20 Banded Good Morning
15 Alt. Plank
10 Banded Squats
5 Inchworm + 2 Push ups
10 Banded Strict Press
15 Spiderman Steps
20 Banded Glute Bridge
3 Position Power Clean
High Hang
+
Hang
+
Full
10 Min EMOM
2 Power Cleans
**From the Ground, AHAP**
Sunday
Warm Up
4 RNDS
10 DB Goblet Squats
12 PVC Sots Press
10 DB Seater DB Press
12 PVC Pass through
10 (each) DB Single arm Sots Press
12 PVC OH Squats
Over Head Squats
3-3-3-2-2-2-1-1-1
Accessories:
3 RNDs
10 - Single Leg KB DeadLift
10 - KB Over Head Lunges