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Monday Back Squat (Weight) Week 8 De - Load 3 x 5-7 Start at any weight, build or stay but don't pass 70% Angry Elf (Time) For Time:...
120423-120823
Monday Deadlift Week 7 4x3 Work between 86-92% of 1RM OR increase 10-25lb from last week. *1 working weight for all 4 sets Bummer for...
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Monday Strict Press Week 6 In 16min find a 3RM Upper Body Accessory Every 5 Minutes x 4 Sets: 5 Push Press 115/85 4-8 Strict Pull-Up 8 DB...
112023-112423
Monday Back Squat Week 5 Set 1-3: 3 Reps 85% Set 4-6: 1 Rep 90% Back from deload! No matter how good or easy the weight feel stick with...
111323-111723
Monday Deadlift Week 4 (de-load week) 4x4 ***:03 pause at the knee on the way up*** Work between 65% - 75% Build or stay at one weight...
110623-111023
Monday Strict Press Week 3 4x4 2 Warm-Up Sets Then Start Building. The goal is to increase 5-15lb from last week. Banana Boat (AMRAP -...
103023-110323
Monday Strict Press Week 2 4x6 *2 Warm Up Sets of 3 and then start. Make small jumps as you build. Press Stuff (Weight) EMOM x 20 Min 1...
102323-102723
Monday Back Squat Week 1 Set 1-3: 12 Reps Set 4-5: 8 Reps Start at 50% and build. Don't pass 75% Quality Time EMOM x 16 1: 12/10 Calorie...
101623-102023
Monday Hang Power Clean + Front Squat Complex (Weight) (In 12 minutes) Build to a tough complex of: 2 Hang Power Clean 3 Front Squat ...
100923-101323
Monday Small Town Girl EMOM x 30 1: 2 Power Cleans @70-80% 2: 10 DB Bench Press 3: :30 Plank 4: 14 Box Step Ups 5: 14 Alt Kettlebell (2)...
