January 9, 2025

Jan 4, 2025
1 min read

‍Part 1

3 Rounds

8 DB Squat

Rest 30 Secs

6 DB Squat

Rest 30 Secs

4 DB Squat

Rest 90 Secs

8 DB Shoulder Press

Rest 30 Secs

8 DB Shoulder Press

Rest 30 Secs

8 DB Shoulder Press

Rest 90 Secs Between Rounds

Part 2

EMOM 10

Min 1 - 10 Core Movement of Choice

Min 2 - 10 Supinated Grip DB Bent Over Row

Recent Posts

See All

August 24, 2026

Part 1 3 Sets 5 Push Press at 77-82% Rest 2-3 Mins Between Sets Back-off week Part 2 2 Rounds 24 Knee Raises/Other Core 200m Farmers Carry 12 DB Bench Press/Floor Press/Hand Release Push Ups 100m Sing

August 25, 2026

3 Sets On the 2:00 x 3 Rounds 200m Run/ski/250 Row/550 Bike/0:45-1:00 Effort 5 Burpee Pull-ups/Burpee Ring Row/ Machine Cals 5 Thrusters/Wallballs/10 Air Squats Rest 2:00 Between Sets

August 26, 2026

Part 1 3 Sets 3 Power Cleans/Deadlift at 77-82% Rest 1-2 Mins Between Sets Back-off week Part 2 2 Rounds 400M Run/Ski/500 Row/1100 Bike/2:00-2:15 Effort 60 Skips/Plate Hops 10 Power Cleans/Deadlift/Hi

Comments

Post: Blog2_Post