Head to Beyond the Whiteboard for a more detailed programming
- Mon – Back Squat + Strict Pull EMOM (“If You Give a Mouse a Pull-Up”)
Strict Pull-Ups, DU, and DB Step-Ups in a gymnastics capacity grind - Tues – Heavy Clean & Jerks + Interval Run Work
“Strength and Honor” honors grit and barbell consistency under fatigue - Wed – Bench Press + Sprint Intervals
Fast AMRAP-style burpee + bike conditioning in “Go, Dog. Go!” - Thurs – 9/11 Memorial Workout
2001m Row + 9 rounds of 11 reps each (Toes-to-Bar, Deadlifts, Wall Balls) - Fri – Snatch Complex + AMRAP
“Hop on Pop” brings wall walks, snatches, and box jumps into a burner - Sat – Individual Grinder
“Runaway Bunny”: shuttle runs, DB cleans, and burpee bar complex - Sun – Barbell + Gymnastics Ladder
“The Very Hungry Barbell”: DUs and Thrusters with strict HSPU/Toes-to-Ring
