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9/8/25

Strength

Strict press-1x20 empty bar

Then

Build a heavy 12

Then

Every 30 seconds for 8 rounds

3 strict presses for times


3-5 rounds

10 pull ups-POW

Dips-POW


Extra

5 rounds

15 arms only wall ball

12/12 single arm rows


 
 
 

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4/18/23 strict press 10 x 3

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TEST WEEK Get your sheets out If you don’t have, we have plenty of extras FIND YOUR 1, 2 or 3 REP MAX • Back Squat • Front Squat CAPACITY TESTS: • 1-Minute Max Air Squats (butt to med ball) • 1-Minute

 
 
 
1/17

Rx+ in order Rx partition however you want Scale i go you go with a partner 1k row 200 ft burpee broad jumps 100 sandbag lunges 1k ski 100 wall ball

 
 
 

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