3 Sets NFT – Single leg focus Warm Up

40X1 x 6-8 reps/leg Curtsy Step Down

10m Monster Band Walk Forward and Backward

Clamshell Side Plank Thrust x 10-12/side (this may be done banded for challenge)



Lower Body Mobility

2mins/Side Deep Lunge with Band Distraction


3-5 rounds for time, record # of calories each round

5 DB Front Squats

4 Alternating DB Front Rack Reverse Lunges/leg (8 total)

3 DB Thrusters

10m Lateral Sled Drag/Side

15 Box Jump Step Down 30/24″

Row 60sec with Damper Setting at 10

-rest 2 minutes-

*Choose a load on the dumbbells you can successfully do unbroken for all reps. OK to increase load each set.

**Every set increase the total number of Calories you get on the Rower and increase the speed of your box jump step down

***If your movement quality remains high and you are able to continue to increase your pace on each set, continue to 4 or 5 sets. Otherwise if quality or pace drops, terminate after set 3.


C. 2 sets

Adduction Bias RNT KB Rack Squat

21X1; 6-8/leg;

*Positional Strength Work *Building LOAD from previous weeks – Positional focus.

D. 5 sets of 3 reps

Box Squat


*Increase load each set – make only last set TOUGH *Box Height is such that when seated thighs are parallel to floor

0 views0 comments

Recent Posts

See All


WARM-UP AMRAP x 5 MINUTES 8 KB Deadlifts 8 KB Russian Swings 8 Kip Swings 8 Tuck-ups STRENGTH 5x5 Deadlift *keep weight moderate (Score is weight) CONDITIONING 3 ROUNDS 12-10-8 Deadlifts (185/135)(135


WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr


A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco