Saturday, November 2, 2024

Hinge, Press, Squat, & Pull Circuit (4m)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3, 
Wed & Fri - 48kg singles or 24kg doubles x 4:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (seesaw or double)
3. Clean & Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
 
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)
 
Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Saturday, October 26, 2024

Hinge, Press, Squat, & Pull Circuit (4l)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3, 
Wed & Fri - 48kg singles or 24kg doubles x 4:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (seesaw or double)
3. Clean & Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
 
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)
 
Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Saturday, October 19, 2024

Isometric

Warm-up:
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Isometric: 6 second-rep x 6 sets (RPE ~9)
Monday & Thursday Low positions.
Tuesday & Friday Medium positions.
Wednesday & Saturday High positions.
 
Mod, Wed, & Fri:
Bent-over Row  
Zercher Squat  
Reverse Curl  
Overhead Press  
Pull-up
 
Tue, Thu, & Sat:
Deadlift
Bicep Curl
Upright Row
Overhead Press
Dip
 
Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

Saturday, October 12, 2024

Hinge, Press, Squat, & Pull Circuit (4k)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3, 
Wed & Fri - 48kg singles or 24kg doubles x 4:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (seesaw or double)
3. Clean & Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
 
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)
 
Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Saturday, October 5, 2024

Hinge, Press, Squat, & Pull Circuit (4j)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3, 
Wed & Fri - 48kg singles or 24kg doubles x 4:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (seesaw or double)
3. Clean & Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
 
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)
 
Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Saturday, September 28, 2024

Hinge, Press, Squat, & Pull Circuit (4i)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3, 
Wed & Fri - 48kg singles or 24kg doubles x 4:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (seesaw or double)
3. Clean & Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
 
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)
 
Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Saturday, September 21, 2024

Hinge, Press, Squat, & Pull Circuit (4h)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3, 
Wed & Fri - 48kg singles or 24kg doubles x 4:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (seesaw or double)
3. Clean & Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
 
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)
 
Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Saturday, September 14, 2024

Hinge, Press, Squat, & Pull Circuit (4g)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3, 
Wed & Fri - 48kg singles or 24kg doubles x 4:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (seesaw or double)
3. Clean & Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
 
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)
 
Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Saturday, September 7, 2024

Hinge, Press, Squat, & Pull Circuit (4f)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3, 
Wed & Fri - 48kg singles or 24kg doubles x 4:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (seesaw or double)
3. Clean & Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
 
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)
 
Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Saturday, August 24, 2024

Hinge, Press, Squat, & Pull Circuit (4e)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3, 
Wed & Fri - 48kg singles or 24kg doubles x 4:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (seesaw or double)
3. Clean & Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
 
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)
 
Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Saturday, August 17, 2024

Hinge, Press, Squat, & Pull Circuit (4d)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3, 
Wed & Fri - 48kg singles or 24kg doubles x 4:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (seesaw or double)
3. Clean & Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
 
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)
 
Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Saturday, August 10, 2024

Hinge, Press, Squat, & Pull Circuit (4c)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3, 
Wed & Fri - 48kg singles or 24kg doubles x 4:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (seesaw or double)
3. Clean & Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
 
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)
 
Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Saturday, August 3, 2024

Hinge, Press, Squat, & Pull Circuit (4b)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3,
 
Wed & Fri - 48kg singles or 24kg doubles x 4:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (seesaw or double)
3. Clean & Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
 
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)
 
Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Saturday, July 27, 2024

Hinge, Press, Squat, & Pull Circuit (4a)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon &
Wed - 48kg singles or 24kg doubles x 3,
Fri - 48kg singles or 24kg doubles x 4:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (seesaw or double)
3. Clean & Squat (goblet/Zercher or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)
 
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)
 
Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.