New training cycle starts this week.  The Benchmark workouts are on Monday, Wednesday, and Friday. If you miss any, make them up on the other days  you are in.   LOG your weights, times, and any scaling so you can compare at the end of the cycle when we repeat the Benchmarks.

Also, we are big fans of the squat.  BIG FANS!  Try to ensure you are squatting once per week.  If you miss “squat day” you can make it up on another training day.

Weekly Warm-up

Quad Roll-out – 1-2min/side, then: Accumulate 90secs per side in Couch Stretch. Use contract and relax.

2 Rounds of: 30-40 Jumping Jacks 10-15 Push-ups with controlled tempo 10 Hip Hinge drill (slow on the way down, fast on the way up, emphasize squeezing the glutes)

Part 1:

NEW Q's: A1. Dumbbell Press 5 x 6-8 A2. Ring Rows 5 x max

VETERAN Q's: A1. Push Press 8 x 2 - rest 60 A2. Chins 8 x 2 - rest 60

Part 2:

  • 15 Dumbbell Thrusters
  • 10 Burpees
  • Rest 2min

*weight can be adjusted for DB Thrusters each round. Go as heavy as possible while being able to complete the 15 reps unbroken or nearly unbroken.