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    Thursday 12-19-2019

    Power! - A. Tempo Back Squat 3x4 B. Block Bench Press 3x5 C. Deficit Deadlift 2x8 D. Hollow Rock 3x10 Barbell Club - TBD

    Wednesday 12-18-2019

    BARBELL CLUB - A. Hang Clean - 5x3 @70-80% B. Split Jerk - 5x2-3 @70-85% C. Deficit Clean Deadlift - 5x3-5 @80-85% D. Push ups - 5x10 - _...

    Tuesday 12-17-2019

    Power! - A. Back Squat 2x8 B. Bench Press 3x8 C. Deadlift 12x1@50% D. Medball Sit-ups 2x20 Barbell Club - A. Snatch High Pull - 5x2-3 @60...

    Monday 12-16-2019

    BARBELL CLUB - A. Clean High Pull - 5x2-3 @55-65% B. No Feet Power Clean - 5x2-3 @70-80% C. Pause Jerk Dip + Split Jerk - 5x2-3 @70-80% D...

    Sunday Funday

    ENDURANCE - For time: 30-20-10 AB cals. Burpees Immediately into... For time: 30-20-10 Row cals. Box Jump Overs 24/20" Immediately in...

    Saturday 12-14-2019

    Structure - Strength: Max Distance SB carry in :30 x 3 attempts - Conditioning: 10 rounds 50ft bear crawl 10 SB toss over bar 50ft b...

    Thursday 12-12-2019

    Power! - A. Tempo Bench Press 3x8 B. Close Grip Bench Press 3x10 C1. DB Rows 3x12 C2. Pushup 3x12 Barbell Club - A. Hang Snatch - 5x2-3 ...

    Wednesday 12-11-2019

    BARBELL CLUB - A. Power Snatch - 5x2-3 @70-80% B. Power Clean + Power Jerk - 5x2-3 @70-80% C. Front Squat - 5x2-3 @70-80% D. Jerk Dips - ...

    Tuesday 12-10-2019

    Power! - A. Tempo Back Squat 3x8 (3 second eccentric) B1. Bulgarian Split Squat 3x10 B2. Paused Pendlay Row (Pause at Sternum for 2 seco...

    Monday 12-9-2019

    Endurance - A. For time: Row 1,000m - Rest 5 min - B. 2:00 Row @5s faster than 1K *Rest 90s X 5 sets* Barbell Club - A. Power Snatc...
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