[eliteaccordion][elitetoggle title="Monday 2.05.18"] Base MR. Hip Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Back Squat 1RM, Max Reps @80%, Don't this of this as a limit one rep max. This should be done around ~95% with another rep in the tank. Remember, this is training, not testing. What if the planets are aligned, should I still not go for a PR? No, if you can set a PR, go for it. Just be smart Press 3. 3. 3. 1x Max Reps @80%, work up to a heavy 3 then pull back 20% and go for max reps Conditioning 10 Minute AMRAP Landmine Push Press - 10 right and left Assault Bike - 20 calories [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.06.18"] Base Mr. Hammy Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Intermediate Mr. Hammy Rack Pull 5RM, set the bar to just below the knee. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Conditioning 10 Minute ANRAP Strict Pull Ups - 5 Rotational Ball Slams - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.08.18"] Base Mr. Bear Trap Back Squat 3×5, Add 5 pounds to your last Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap Back Squat 7x1 @ 85% of 1 RM from Monday. I want each rep to fast and explosive. We are going to try to limit the rest time down to helps push the conditioning. Bench Press 1RM, Max Reps @80%, Don't this of this as a limit one rep max. This should be done around ~95% with another rep in the tank. Remember, this is training, not testing. What if the planets are aligned, should I still not go for a PR? No, if you can set a PR, go for it. Just be smart Conditioning 8 Minute AMRAP Dynamic Step Ups - 10 right and left Dynamic Push Ups - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.09.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Intermediate Power Clean Complex 3 Clean Pulls + 2 Hang Power Cleans + 1 Should to Overhead Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Conditioning 6 Rounds Turkish Get Up - 4 Single Arm KB Front Rack Squat - 8 Single Arm KB Front Rack Walking Lunge - 10 *** Alternate arms each round [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 1.29.18"] Base MR. Hip Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Back Squat with No Lock Out 5x10 @70-75% of last weeks 3RM Press 3x7 @80-85% of last weeks heaviest 5 Conditioning 3 Rounds Landmine Push Press - 60 seconds max reps Ring Rows - 60 seconds max reps Ball Slams - 60 seconds max reps Rest - 60 seconds [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.30.18"] Base Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Intermediate 3" Deficit Deadlift 3RM, 1x Max Reps @80% Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Conditioning 4 Rounds MR. Hammy - 3 Reverse Med-Ball Toss - 3 Seated Med-Ball Throws - 12 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.01.18"] Base Mr. Bear Trap Back Squat 3×5, Add 5 pounds to your last Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap Barbell Step Ups 4x 4 Right and 4 Left Slight Incline Bench Press 10. 10. 10. 10. 10, build to a heavy 10, refer back to a couple weeks ago Conditioning 8 Rounds Prowler Push - 25 yards Reverse Sled Drag - 25 yards [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.02.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Intermediate Hang Power Snatch 1. 1. 1. 1. 1, use last weeks heavy 2 for guidance Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Conditioning 4 Rounds Russian Kettlebell Swing - 60 seconds to do 20 Dips - 60 seconds Max Effort Plate Curls - 60 seconds Max Effort [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 1.22.18"] Base MR. Hip Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Back Squat 3RM, 1x Max Reps @80% Press 5. 5. 5. 5, work up to a heavy 5 for the day. you have 4 sets to get there Conditioning Lateral Step Kettlebell Swings - 10. 9. 8. 7. 6. 5. 4. 3. 2. 1 Captain Morgans - 3 top and bottom leg, both right and left side [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.23.18"] Base Mr. Hammy Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Intermediate Mr. Hammy Deficit Deadlift 5×10, you will have 2 minutes to complete each set so pick your weight wisely. you can go up in weight each set Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Conditioning LATT Test 5 Rounds Assault Bike - 30 seconds max calories Rest 2:00 minutes between set. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.25.18"] Base Mr. Bear Trap Back Squat 3×5, Add 5 pounds to your last Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap Back Squat 6x3 @80% of your 3RM from Monday, focus on standing up with speed on each rep Bench Press 3RM, 1x Max Reps @80% Conditioning 4 Rounds Sled Drag - 40 yard Isometric GHD Hold - 30 seconds Lateral Ball Slams - 20 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.26.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Intermediate Hang Power Snatch 2. 2. 2. 2. 2, work up to a heavy 2 for the day. you have 5 sets to get there. Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Conditioning 10 Minute AMRAP Dumbbell Hang Power Cleans - 10 Get Up Sit Ups - 10 right/left Tea Pots - 10 right/left [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 1.15.18"] Base MR. Hip Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Partial Squats with No Lock Out 5x 10 @65% of last weeks 5RM, on each rep I want you stop a few inches short of lockout and then go right into the next rep Press 7. 7. 7, work up to a heavy 7 for the day Conditioning 4 Sets Single Arm DB Step Ups - 16 reps, alternate hands each round for a total of 2 reps in the right and 2 in the left Dips - 10, add chains if you can easily get your 10 reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.16.18"] Base Mr. Hammy Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Intermediate Mr. Hammy Deficit Deadlift 5x5 @80% of last Tuesdays 5RM, I want there to some speed behind these pulls. If the bar is grinding take some weight off. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Conditioning 10 Minute AMRAP Forward Sled Drag - 25 yards Reverse Sled Drag - 25 yards Med-Ball to Toes - 20 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.18.18"] Base Mr. Bear Trap Back Squat 3×5, Add 5 pounds to your last Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap Walking Lunge + Teapot 4x25 yards, alternate hands each set to get 2 sets in the right and left hand Slight Incline Bench Press 10. 10. 10. 10. 10, put a 45lb plate under the bench on your head side Conditioning 60 seconds to complete the prescribed calories. You will start at 15 a build by 2s each round, capping out at 23. Assault Bike - 60 seconds to complete, 15. 17. 19. 21. 23 Plate Front Raise - 60 seconds to do 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.19.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Intermediate Starr Shrug 15. 15. 15, if you have strap this is a good time to use them Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Conditioning 4 Rounds Russian Kettlebell Swings - 20 Static Pillar Hold - 60 seconds, if you can easily complete these throw a plate on your back Hammer Curls - 10 [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 1.08.18"] Base MR. Hip Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Back Squat 5. 5. 5, work up to a heavy 5 for the day Press 5. 5. 5. 5, work up to a heavy 5 for the day Conditioning 4 Rounds Get Up Sit Up - 5 R/L Rotational Med-Ball Throw - 5 R/L Teapots - 5 R/L [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.09.18"] Base Mr. Hammy Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3x8 Intermediate Mr. Hammy Deficit Deadlift 5RM, then max reps @80% Barbell Bent Over Rows 3x8 Conditioning 5 Rounds Kettlebell Swings - 60 seconds to complete 30 swings Rest - 60 seconds [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.11.18"] Base Mr. Bear Trap Back Squat 3×5, Add 5 pounds to your last Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap Back Squat 5x5 @80% of Monday's 5. I want you to focus on standing up at fast as you can. Remember that percentages are just a guideline, if the bar is moving slow take weight off. Bench Press 5RM, then max reps @80% Conditioning 4 Rounds DB Step Ups - 10 R/L Renegade Rows - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.12.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Intermediate Power Clean Find a 2RM for the day Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Conditioning 5 Rounds Rotational Ball Slams - 60 seconds to do 10 Assault Bike - 60 seconds Max Calories [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 1.01.18"] Base Push Press 3. 3. 3. 3. 3 Intermediate Push Press 1. 1. 1. 1. 1 Conditioning 12 Minute AMRAP 4 Pull Ups 8 Ring Rows 12 Get Up Sit Ups [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.02.18"] Power Athlete Russian Stim 3 Rounds Back Squat – 1×2, @ 90% Rest 3 minutes Back Squat – 1×2, @ 90% Rest 3 minutes Power Clean – 1×6, @ rest 30 seconds between each rep until finish 6 reps. Rest 3 minutes Power Clean – 1×6, @ rest 30 seconds between each rep until finish 6 reps. Rest 3-5 minutes before moving on. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.04.18"] Base Bench Press 5x 3 @ 85% 1RM Intermediate Bench Press 5x 3 @ 85% 1RM Conditioning You can complete in any order, reps, and rounds as you see fit. Just get the work done Deficit Push Ups - 50 Seated Med-Ball Throws - 50 Assault Bike - 50 cals [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.05.18"] Power Athlete Russian Stim 3 Rounds Back Squat – 1×2, @ 92.5% Rest 3 minutes Back Squat – 1×2, @ 92.5% Rest 3 minutes Power Clean – 1×7, @ 80% rest 30 seconds between each rep until finish 7 reps. Rest 3 minutes Power Clean – 1×7, @ 80% rest 30 seconds between each rep until finish 7 reps. Rest 3-5 minutes before moving on. [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday, 12.25.17"] All Levels Press 5. 5. 5. 5. 5, work up to a heavy 5 for the day Vertical Pull 4x MAX change grip each set Conditioning 3 Rounds Russian Twist - 20 Get Up Sit Up - 20 Sandbag Walking Lunge - 20 yds [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday, 12.26.17"] Power Athlete Russian Stim Back Squat - 2x2, @ 85%, Rest 3 minutes between each set. Power Clean - 2x8, @ 80%, Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3 minutes and do it again. Rest 3-5 minutes before moving on. Back Squat - 2x2, @ 85%, Rest 3 minutes between sets. Power Clean - 2x7, @ 80%, Perform a set of 7 reps. Rest 30 seconds between each rep. Rest 3 minutes between sets. Rest 3-5 minutes before moving on. Back Squat - 2x2, @ 85%, Rest 3 minutes between sets. Power Clean - 2x6, @ 80%, Perform one rep every 30 seconds till you complete the 6 reps. Rest 3 minutes between sets [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday, 12.28.17"] All Levels Close Grip Bench 3. 3. 3. 3. 3, work up to a heavy 3 for the day Bent Over Row 5. 5. 5, work up to a heavy 5 for the day Conditioning 8 Rounds 100 yard shuttle (5.10.15.20) Rest 90 seconds [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday, 12.29.17"] Power Athlete Russian Stim Back Squat - 2x2, @ 87.5%, Rest 3 minutes between each set. Power Clean - 2x8, @ 80%, Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3 minutes and do it again. Rest 3-5 minutes before moving on. Back Squat - 2x2, @ 87.5%, Rest 3 minutes between sets. Power Clean - 2x7, @ 80%, Perform a set of 7 reps. Rest 30 seconds between each rep. Rest 3 minutes between sets. Rest 3-5 minutes before moving on. Back Squat - 2x2, @ 87.5%, Rest 3 minutes between sets. Power Clean - 2x6, @ 80%, Perform one rep every 30 seconds till you complete the 6 reps. Rest 3 minutes between sets [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday, 12.18.17"] All Levels Back Squat 5. 5. 5. 5. 5. Start at a conservative weight. Continue adding weight as longs as the bar speed is fast, if it starts to grind you are done, or back down for the next set Conditioning 4 Rounds Kettlebell Supported Dead Bug Feet Only - 30 seconds Kettlebell Supported Dead Bug Hands Only - 30 seconds Dumbbell Walking Lunge + Teapot - 20 yards [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday, 12.19.17"] All Levels 4 Rounds Deadlift - 5, use 65% of your most your 1RM keep the bar moving fast. Vertical Pulls - Max, change your grip every round (pull up, mix grip both ways, and chin up) Rest - 3 Minutes Conditioning 12 minute AMRAP Bear Crawl w/ Kettlebell Push - 20 yards Russian Twist - 10 Right/Left Ball Slams - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday, 12.21.17"] All Levels 5 Sets, build to the heaviest for the complex Dumbbell Primal Complex - 4 Squats + 4 R/L Walking Lunges + 4 R/L Step Ups + 4 R/L Reverse Walking Lunges + 4 Squats Close Grip Bench 5. 5. 5, build to a heavy but fast 5 Conditioning Elevated Push Ups - 100 Hammer Curls - Every time you break do 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday, 12.22.17"] All Levels 5 Sets, build to the heaviest for the complex Barbell Complex - 1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Rack Push Press Conditioning 15 Minute AMRAP Landmine Push Press - 10 right Landmine Push Press - 10 left Sled Drag - 50 yards Ring Pull Ups - 10 [/elitetoggle][/eliteaccordion]