Week of March 30th

Monday - Beginner Strength

Strict Press
5-5-3-3-2-1-1-1

+

10min EMOM
Even: 5 Strict Presses @ 80% of 1RM
Odd: 8 Pendlay Row

+

Tabata Push Ups

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Tuesday - Advanced Strength 

Front Squat
*5 sec down, 3 sec pause, 0 up --- 3 x 5 @ 70%
*3 sec down, 2 sec pause, 0 up --- 4 x 3 @ 80%

+

Front Rack Barbell Walk Outs
8 sets x 20 seconds @ 120% of 1RM Front Squat

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Thursday - Advanced Strength

"Lynne"

5 Rounds
Max Reps BW Bench Press
Max Reps Pull Ups

*Bench: BW -- 75% BW -- 50% BW
*Transition from bench straight into pull ups
*Rest as needed between sets

Week of March 23rd

Monday - Beginner Strength

Max Effort
Bench Press 5x5

+

Dynamic Effort
Band Resisted Bench Press 10x2


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Tuesday - Advanced Strength 

3 Split Lunges (each leg) + 5 Poliquin Squats
1 sets @ 55% of 1 RM Back Squat
2 sets @ 60%
3 sets @ 65% 

+

Hip Thrusts 3x8
*0 count up, 4 count down

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Thursday - Advanced Strength

Pendulum Deadlift
1 x 5 @ 60%
1 x 5 @ 65%
1 x 4 @ 70%
2 x 3 @ 75%
2 x 3 @ 80% 

+
Chinese Plank
6 Sets of 1 Minute
(90lb/70lb)

Week of March 16th

Monday - Beginner Strength

Back Squat - Heavy Triple

+

Prowler Push
5 x 30ft AHAP


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Tuesday - Advanced Strength 

Sumo Deadlift Heavy Triple

+

5 Rounds
5 Conventional Deadlifts @ 80% of 1RM
50m Sled Sprint (4 plates/ 3 plates)
Rest 2 mins

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Thursday - Advanced Strength

Incline Bench 5-3-2-1-1

+

Board Press 3-3-3

+

Upper Body Sled Pull 
(2 plates/ 1 plate)
25ft Overhead Raise
25ft Lateral Fly
25ft Supinated Pull
4 Sets

Week of March 9th

Monday - Beginner Strength

"Lynne" 2.0 
5 Sets 
Max Push Press @ 75% BW
Max Pull Ups

*Rest as needed between sets and movements


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Tuesday - Advanced Strength 

Deadlift Off Blocks Heavy Triple

+

Romanian Deadlift 4x8
2x60%, 1x65%, 1x70%

+

3 Sets
20 Hip Extensions
20 Hollow Rock

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Thursday - Advanced Strength

Behind the Neck Strict Press - Heavy 5

+

10min EMOM 
3 BTN Strict Press @ 85% of 5RM
5 Chinese Row
*Within the same minute
+

Tabata Plyo Push Ups

Week of March 2nd

Monday - Beginner Strength

Trap Bar Deadlift 5x5
+
Deficit Deadlift 10x2

OR

Cambered Back Squat 3x5
+
Band Resisted Back Squat 10x2  


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Tuesday - Advanced Strength 

Bench Press
5, 5, 3, 3, 2, 1, 1, 1

+

Band Resisted Bench Press 10x2
@ 60-65% of 1RM

+

Tricep Accessory Work

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Thursday - Advanced Strength 

10 Minute Stations:

Cambered Back Squat - Heaviest Set of 5

Trap Bar Deadlift - Heaviest Set of 3

Atlas Stone - Heaviest Stone to Shoulder

Strongman Log - Heaviest Log to Overhead

Finisher: 100m Team Tire Flips