top of page


Warm up

1/4 mike run-Easy pace

5 kb deadlifts

5 kb cleans

5 kb front squats

5 kb presses


Work 2:00

Rest 1:00

until you reach 60 kb clusters

Rx 53/35

Each two minute interval begins with a 200 m run, followed by as many clusters as possible in the remaining time of that interval

Rest one minute and repeat until you hit 60 clusters


Barbell curl 3x10

Tricep kickdow s 3x10

Reverse hyper 3x20

Side planks for teps 3/20

57 views0 comments

Recent Posts

See All


WARM uP 5 Minntes Mixed Cardio Worlds Greatest Stretch 5/5 Knees over Toes Split Squats 5 Inch worn Push ups CONDITIONING 1 minute on 30 seconds off DB Bench • 20 Rep Max# Front Rack Walking Lunge Let

7/11/24 Deadlift/ clean and strict press

WARM UP 1 Minute Row 20/20 Sec Side Plank with leg raise 3/3 Single Leg Deadlift 4/4 Single Arm Clean +Press STRENGTH Deadlift or Clean Heavy 2 THEN 5x1 @90→100% GIANT SET Max Strict Pullups Strict Pr


ENDURANCE 2 - 4 Rounds ½ mile Run / 800 m Row 100 FT Bear Walk 200 m Farmers Carry 53s/35s 300 M SKi


bottom of page