• 12082025

    Warm Up
    General Prep (2 min)
    • :30 easy jog in place
    • :30 pogo hops
    • :30 alternating reverse lunges
    • :30 scap push-ups

    Mobility + Patterning (3 min)
    • 10 dowel hip hinges
    • 10 cat–cow
    • 5/side split-stance adductor rocks
    • 5 snap-downs
    • 3 vertical “reach & stick” jumps

    Strength – Power – Accessory
    Strength – Power
    Every 90 seconds x 10 sets:
    • 3 Hex Bar Deadlifts
    • 1 Vertical Jump
    • 1 Board Jump

    Accessory
    2-3 Sets
    6/6 B-Stance RDL + DB Row (same arm as the stance leg forward)
    6/6 Half-Kneeling Landmine Press
    :10–:20 per side Copenhagen Plank

    Conditioning
    6:00 AMRAP:
    • 6 KB Goblet Power Cleans (50/25)
    • 8 Hand-Release Push-Ups
    • 10 Alt V-Sits / Tucks
    • 12 Goblet Squats (50/25)

  • Athlete Notes

    Today’s session is about showing you can move heavy and still stay explosive. The strength block is all intent — don’t just lift the bar, put some authority behind it. When we get to accessories, lock in and work like you care about the details. Then the finisher is just six minutes of honest grind. Nothing fancy, nothing cute — just clean reps, steady breathing, and effort that looks the same at the end as it did at the start.”

    “If your squats start folding or your push-ups turn into worm-ups, slow down and fix it. I care way more about how you’re moving than how fast you can get through a round. Move well, work hard, and walk away looking like you earned your day.

Results

Dec 08 2025
Craig
Hex Bar 65/85/105/105/135/135/155/175/195/195

Accessory
45lb RDL Row
20lb landmine press

Conditioning
2+22

0 Comment

View Result