Saturday, May 18, 2024

Hinge, Press, Squat, & Pull Circuit (3n)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles or 20kg doubles x 6,
Wed - 32kg singles or 16kg doubles x 8,
Fri - 48kg singles or 24kg doubles x 3:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (seesaw or double)
3. Clean & Squat (single goblet or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)

x 3 (Rest 15 breaths between movements)
(15 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, May 11, 2024

Hinge, Press, Squat, & Pull Circuit (3m)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles or 20kg doubles x 6,
Wed - 32kg singles or 16kg doubles x 8,
Fri - 48kg singles or 24kg doubles x 3:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (seesaw or double)
3. Clean & Squat (single goblet or double racked
4. Pull variation (pull-up, chin-up, or renegade row)

x 3 (Rest 15 breaths between movements)
(15 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, May 4, 2024

Hinge, Press, Squat, & Pull Circuit (3l)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles or 20kg doubles x 6,
Wed - 32kg singles or 16kg doubles x 8,
Fri - 48kg singles or 24kg doubles x 3:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (seesaw or double)
3. Clean & Squat (single goblet or double racked)
4. Pull variation (pull-up, chin-up, or renegade row)

x 3 (Rest 15 breaths between movements)
(15 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, April 27, 2024

Hinge, Press, Squat, & Pull Circuit (3k)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles or 20kg doubles x 6,
Wed - 32kg singles or 16kg doubles x 8,
Fri - 48kg singles or 24kg doubles x 3:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (double or seesaw)
3. Clean & Squat (double racked or single goblet)
4. Pull variation (pull-up, chin-up, or renegade row)

x 3 (Rest 15 breaths between movements)
(15 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, April 20, 2024

Hinge, Press, Squat, & Pull Circuit (3j)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles or 20kg doubles x 6,
Wed - 32kg singles or 16kg doubles x 8,
Fri - 48kg singles or 24kg doubles x 3:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (double or seesaw)
3. Clean & Squat (double racked or single goblet)
4. Pull variation (pull-up, chin-up, or renegade row)

x 3 (Rest 15 breaths between movements)
(15 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, April 13, 2024

Hinge, Press, Squat, & Pull Circuit (3i)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles or 20kg doubles x 5,
Wed - 32kg singles or 16kg doubles x 8,
Fri - 48kg singles or 24kg doubles x 3:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (double seesaw)
3. Clean & Squat (double or single goblet)
4. Pull variation  (pull-up, chin-up, or  renegade row)
x 3 (Rest 15 breaths between movements)
(15 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, March 30, 2024

Hinge, Press, Squat, & Pull Circuit (3h)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles or 20kg doubles x 5,
Wed - 32kg singles or 16kg doubles x 8,
Fri - 48kg singles or 24kg doubles x 3:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (double seesaw)
3. Clean & Squat (double or single goblet)
4. Pull variation  (pull-up, chin-up, or  renegade row)
x 3 (Rest 15 breaths between movements)
(15 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, March 23, 2024

Hinge, Press, Squat, & Pull Circuit (3g)

Warm-up: 
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles or 20kg doubles x 5,
Wed - 32kg singles or 16kg doubles x 8,
Fri - 48kg singles or 24kg doubles x 3:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (double seesaw)
3. Clean & Squat (double or single goblet)
4. Pull variation  (pull-up, chin-up, or  renegade row)
x 3 (Rest 15 breaths between movements)
(15 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, March 16, 2024

Hinge, Press, Squat, & Pull Circuit (3f)

Warm-up:
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles or 20kg doubles x 5,
Wed - 32kg singles or 16kg doubles x 8,
Fri - 48kg singles or 24kg doubles x 3:
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (double seesaw)
3. Clean & Squat (double or single goblet)
4. Pull variation  (pull-up, chin-up, or  renegade row)
x 3 (Rest 15 breaths between movements)
(15 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, March 9, 2024

Hinge, Press, Squat, & Pull Circuit (3e)

Warm-up:
16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 5,
Wed - 32kg singles & 16kg doubles x 8, &
Fri - 48kg singles & 24kg doubles x 3:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(15 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (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, March 2, 2024

Hinge, Press, Squat, & Pull Circuit (3d)

Warm-up:
16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 5,
Wed - 32kg singles & 16kg doubles x 8, &
Fri - 48kg singles & 24kg doubles x 3:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(15 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (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, February 24, 2024

Hinge, Press, Squat, & Pull Circuit (3c)

Warm-up:
16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 4,
Wed - 32kg singles & 16kg doubles x 6, &
Fri - 48kg singles & 24kg doubles x 3:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(15 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (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, February 17, 2024

Hinge, Press, Squat, & Pull Circuit (3b)

Warm-up:
16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 4,
Wed - 32kg singles & 16kg doubles x 6, &
Fri - 48kg singles & 24kg doubles x 3:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(15 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (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, February 10, 2024

Hinge, Press, Squat, & Pull Circuit (3a)

Warm-up:
16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 4,
Wed - 32kg singles & 16kg doubles x 6, &
Fri - 48kg singles & 24kg doubles x 3:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(15 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (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, February 3, 2024

Hinge, Press, Squat, & Pull Circuit (2b)

Warm-up:
16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 3,
Wed - 32kg singles & 16kg doubles x 4, &
Fri - 48kg singles & 24kg doubles x 2:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(15 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (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, January 27, 2024

Hinge, Press, Squat, & Pull Circuit (2a)

Warm-up:
16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 3,
Wed - 32kg singles & 16kg doubles x 4, &
Fri - 48kg singles & 24kg doubles x 2:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(15 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (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, January 20, 2024

Hinge, Press, Squat, & Pull Circuit (1b)

Warm-up:
16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 2,
Wed - 32kg singles & 16kg doubles x 3, &
Fri - 48kg singles & 24kg doubles x 1:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(15 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (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, January 13, 2024

Hinge, Press, Squat, & Pull Circuit (1a)

Warm-up:
16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 2,
Wed - 32kg singles & 16kg doubles x 3, &
Fri - 48kg singles & 24kg doubles x 1:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(15 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (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, January 6, 2024

Isometric 2

Warm-up:
24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
(8 minutes)
 
Isometric: 6 second-rep x 6 sets (RPE ~9)
Monday on Low & Friday on High positions.
Deadlift  
Bicep Curl  
Upright Row  
Overhead Press  
Dip
 
Wednesday on Medium positions.
Bent-over Row  
Zercher Squat  
Reverse Curl  
Overhead Press  
Pull-up
 
Finisher & Cool-down:
24kg overhead carry. (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
Royal Court: Hindu push-up, squat, & back bridge x 5 x 3.