Friday Jul 15

Heavy Squats

Warm Up


30sec Easy Row or Bike

30sec Air Squats

30sec Moderate Row or Bike

30sec Full squat T-spine rotation

30sec Hard Row or Bike 


Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg 


3 sets

3-5/leg Single Leg glute bridge + band around the knees (adductions)

5-3-1 Squats @Asecending Tempo 4.1.X.1 


Back Squat

5 x 1 @90%+

Rest as needed between reps

TC: 15 min

Score: Weight

Scaling Options


5x 3 @ Heavy but controlled 


10 Rounds for time

7 Burpee CTB

30 Double unders

TC: 15 min

Score: Time

Scaling Options


7 Burpee Jumping Pull Up

30 Single unders


7 Burpee Pull Ups

20 Double Unders 


Bird dog 3 x 10/side

Rest 60 seconds between sets

Hold every rep for 6 seconds 

Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 …

This is a good one Warm Up General 2 rounds @increasing intensity on each round 100m Run 5 push up to downward …

Clean and Jerk Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull …

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