2025-04-28
MonStrict Press 5@40%, 5 @50%, 5@ 60% 3×10 Bent Over Row3×10 Ring Dips — 50m Farmer Carry (1.5 lengths of...
2025-04-21
Mon Back Squat 5@75%, 3@85%, 1@95% 10 Min EMOM Alt2×25′ Walking Lunge8/5 Bike Cals — 3 Rounds6 Power Snatch (95/65)12...
2025-04-14
Mon Bench Press 3@70%, 3@80%, 3@90%3×10 DB Bench Press3×20 Pushup — 3 Rounds 21 Front Squat 15 Bar facing Burpees9...
2025-04-07
MonDeadlift 5@60%, 5@70%, 5@80% Death by C&J (115/85) – 10min Max – Can you make it through 10 rounds? —...
2025-03-31
MonBack Squat 3×5@ 40%, 50%, 60%Overhead Squat 3 x 10 @50%3×20 Jumping Lunges—Row 300m21 TTBRow 300m15 KB Swing (heavy)Row 300m9...
2025-03-24
Mon Deadlift – 5@75%, 3@85%, 1+@95%9min EMOM – 5 Thrusters (add weight every 3min) — Run 800 (Buy in)10 Rounds4...
2025-03-17
Mon Back Squat – 3×3 @ 70%, 80%, 90% 3×10 Split Squats3×50′ Walking Lunges — 16 Min AMRAP20/16 Cal Row10...
2025-03-10
Mon Deadlift – 3×5 @ 65%, 75%, 85% 10min EMOM – Alternate 5 HSPU10 Ring Rows — 2 Rounds8 Power...
2025-03-03
Mon Back Squat – Work to heavy single/max DB Bench Press – 3×10Dips 3×10 — 21-15-9DeadliftThrusterthen2 Rounds 800m Run/Ski/Row*Rest 1:1...
2025-02-24
Mon Movement Prep2 Rounds90sec Row/Bike/Ski6 Inchworms8 lateral lunges each side45sec Hollow Hold — Back Squat + Pause Back Squat 4×(3+1);...