21-15-9
Deadlifts
9 Burpee Over Bar
Back Squats
9 Burpee Over Bar
MCx: 135/95
MAx: 95/65, regular burpees
MVx: 15-12-9 reps, 65/45, 6 in+outs
GOALS + GUIDANCE: Today’s weight should feel light for both the deadlift and back squats. Complete every set unbroken, and push on the burpees. Target 8-10 minutes (12 min cap).
6 x on the 2 minute
25′ […]
5 x on the 2 minute:
1 Power Clean
1 Front Squat
1 Squat Clean
*build
GOALS + GUIDANCE: Before starting the complex, coaches will help you build to a light weight, a moderate weight, and then a moderate to heavy weight at which you’ll start the complex and then build from there. Remember, […]
03.02-03.08.2026
10 x on the 3 Minute
16 DB Back Rack Lunges
12 DB Russian Twists/Side
8 Hand Release Push-Ups
4 Strict Pull Ups
MCx: 50/35
MAx: 35/20, knee hr push up, band
MVx: 25/15, reg knee push up, 4 ring rows
GOALS + GUIDANCE: On the 3 minute complete the 16 lunges (db behind the neck), russian twists with the db, then […]
5 x on the 2 minute:
3 Bench Press
Tempo: 3.3.X.1
GOALS + GUIDANCE: Take 3 seconds on the descend, pause for 3 seconds at your chest, press up, hold for 1 second. Start your working sets at a light to moderate weight (6/10 rpe), and build over the 5 sets.