December 2-8, 2024 – 3 Day Weightlifting Program
Monday (Session One) Suggested Warm-Up: 1 Round for quality: 8 Box Jumps 8 Pushups 8 Air Squats 8 Deadlifts 8 Strict Press 4 Press In…
November 25-December 1, 2024 – 3 Day Weightlifting Program
Monday (Session One) Suggested Warm-Up: 2 Rounds: 6 Reverse Lunges w/ twist, 6 Inchworm Pushups With empty bar: 10 Muscle Clean & Presses 5 Power…
November 18-24, 2024 – 3 Day Weightlifting Program
Monday (Session One) Suggested Warm-Up: 3 Rounds: 6 KB Swings, 6 KB Goblet Squats, 6 KB Snatch With empty bar: 5 Front Squat, 5 Deadlift,…
November 11-17, 2024 – 3 Day Weightlifting Program
Monday (Session One) Warm-Up: 1 Round for quality: 100ft Walking Lunge (use a light weight) 10 Burpees 10 Cossack Squats 10 Deadlifts 5 Muscle Cleans,…
November 4-10, 2024 – 3 Day Weightlifting Program
Monday Suggested Warm-Up: 2 Rounds: 8 Air Squats, 4 Inchworm Pushups 2 Rounds: 8 Reverse Lunges, 4 Pullups With empty bar: 5 Deadlift, 5 Press…
October 28-November 3, 2024 – 3 Day Weightlifting
Monday (Session One) Suggested Warm-Up: 2 Rounds: 20 second plank, 20 seconds Air Squats, 20 seconds Burpees. Smooth pace. With empty bar: 10 Deadlift, 10…
October 21-27, 2024 – 3 Day Weightlifting Program
Monday (Session One) Warm-Up: 1 Round for quality: 100ft Walking Lunge (use a light weight) 10 Burpees 10 Cossack Squats 10 Deadlifts 5 Muscle Cleans,…
October 14-20, 2024 – 3 Day Weightlifting Program
Monday (Session One) Warm-Up: 1 Round: 20-25cal bike or row, 30second plank, 30 second box stepups, 30 second pushups With empty bar: 6 Back Squat,…
October 7-13, 2024 – 3 Day Weightlifting Program
Monday (Session One) Warm-Up: 1 Round: 30 Cal Row or Bike, 20 Cossack Squats, 10 Pushups With empty bar: 8 Back Squat, 8 Deadlift, 8…
September 30-October 6, 2024 – 3 Day Weightlifting Program
Monday (Session One) Warm-Up: 2 Rounds for quality: 4 Burpee Box Jump Overs 8 Pushups 12 Walking Lunges Followed by… 5 Snatch Deadlift, 5 Muscle…
September 23-29, 2024 – 3 Day Weightlifting Program
Monday (Session One) Warm-Up: 2 Rounds for quality: 4 Step-Ups to parallel box 4 DB Devils Press 4 DB Snatch each arm 4 Muscle Snatch…
September 16-22, 2024 – 3 Day Weightlifting Program
Monday (Session One) Warm-Up: 2 Rounds for quality: 20 seconds plank 20 seconds lateral hops over line 20 seconds burpees 3 Muscle Snatch, 3 Back…
September 9-15, 2024 – 3 Day Weightlifting Program
Monday Warm-Up 2 Rounds for quality: 4 Single Arm DB Devils Press each arm 4 Hang DB Clean & Jerk each arm 4 DB Goblet…
September 2-8, 2024 – 3 Day Weightlifting Program
Monday (Session One) Warm-Up: 2 Rounds for quality: 5 Burpee Box Jump Overs 5 Pushups 5 Walking Lunges Followed by… 5 Snatch Deadlift, 5 Muscle…
August 26-September 1, 2024 – 3 Day Weightlifting Program
Monday (Session One) 2 Rounds: 8 Bulgarian Split Squats, 8 Pushups, 8 V-Ups With empty bar: 8 Back Squat, 8 Deadlift, 8 Press 4 Muscle…