• 12012025

    Warm Up
    Prep Flow
    2 Rounds
    10 Glute Bridge
    10 Banded Good Morning
    10 Walking Lunge
    10 Scap Scap Squeeze

    Dynamic & Specific
    10 Empty Bar Hex Bar Deadlift
    4 Hex Reverse Lunge
    1 Hex Complex

    Strength & Accessory
    Strength
    Hex Complex
    Build to today’s tough 5
    ~60-90sec rest between sets

    Accessory
    3 Rounds (for quality)
    8-10 Nordic Curl
    8-10 Staggered Stance RDL (each side)
    8-10 Palof Press (each side)

    Conditioning
    “Split Lanes”
    AMRAP6
    40 Double under (60 single unders)
    8 Air Squat
    4 Burpee Broad Jump

    Finisher
    PODS Planks and Knee Tucks

  • Athlete Notes

    todays hex bar complex is going to requite serious time under tension as we build to todays tough set of 5 for the complex work.

    1 rep of the complex =
    1 Hex Bar Deadlift
    1 Hex Bar Reverse Lunge (L)
    1 Hex Bar Deadlift
    1 Hex Bar Reverse Lunge (R)

Results

Decn 04 2025
Andrea
Complex 45/45/65/65/70

Accessory: 20lb dbs, black band
Conditioning:
amrap12 10cal ski, 10 goblet squat, 10db snatch, 10 db hop over
5 rounds

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Dec 04 2025
Craig
Hex Complex: 65/75/85/95/100

Accessory:
Nordic Curl - Green band
RDL - 40#s
Pallof - Purple Band

Conditioning: 10 Doubles in 4:1 (attempts count)
2+14

strings of 5 doubles

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Dec 01 2025
Lisa
Hex Complex 50/50/50/50/55

accessory 2 rounds
RDL 10s/25s
Black Band Pallof

Conditioning 3+68

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Nov 30 2025
Matt Cormier
Complex 65/85/115/145/135

Purple band Nordic
40s RDL
Purple band pallof

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