Strong Sunday: 10-18-26

 4 Sets of:

Barbell Push Press: 8-10 Reps

Single Arm DB Row: 12-14 Reps

-Then-

3 Sets of:

Strict Pull Ups: Max UB Reps

DB Thrusters: 10-12 Reps

DBall OS/Stone 2 Shoulder: 6 Reps

-Then-

12min EMOM:

1) Swings(R): Max Reps

2) Burpees: Max Reps

3) 100M Run

4) Rest

Strong Sunday: 10-11-26

 3 Sets of: 

Strict Pull Ups: Max Reps

-Then-

4 Sets of:

Incline DB Bench: 6-8 Reps

Trap Bar DL: 8 Reps

-Then-

3 Sets of:

KB Swing(R): 15 Reps

DKB Squat: 10 Reps

Seated Cable Row: 15 Reps

Strong Sunday: 10-4-26

 3 Sets of:

Strict Pull Ups: Max UB Reps

Med Ball Slams: 12 Reps

-Then-

4 Sets of:

DB Bench Press: 6-8 Reps

Safety Bar Box Squat: 8 Reps

-Then-

3 Sets of:

DB Z-Press: 8-12 Reps

Landmine T-Bar Rows: 10-12 Reps

Bulgarian Split Squat: 10/10

Strong Sunday: 9-27-26

 3 Sets of:

Strict Pull Ups:6-8 Reps

DB Push Up: 8-12 Reps

-Then-

4 Sets of:

Close Grip Incline Bench: 8-12 Reps

Heels Elevated Goblet Squats: 10-12 Reps

-Then-

3 Rounds of: 

DB Thrusters: 12 Reps

KB Swings(R): 15-20 Reps

Tank Push: 50M

Strong Sunday: 9-20-26

 Hang Power Clean: 3-3-3-1-1-Heavy Single

4 Sets of:

Incline Bench: 4-6 Reps

DB Renegade Rows: 8-10 Each Arm

-Then-

Incline Bench: Max Reps -10 lbs

-Then-

3 Rounds:

Stone/DBall OS: 1min Max Reps

Farmers Walk: 120ft(60/60)

Strong Sunday: 9-13-26

 Hang Power Clean: 5-5-3-3-3

-Then-

Back Squat: 6-6-5-5

DB Z-Press: 8-12 Reps x4 Sets

-Then-

4 Rounds of:

Strict Pull Ups: 6-8 Reps

Alt KB Swings: 26 Reps

Tank Push: 50M

Strong Sunday 9-6-26

Incline Bench: 4-6 Reps x5 Sets

Elevated DB Lunges: 7L/7R x4 Sets (45 lbs Plate)

-Then-

Safety Bar Back Squats: 6 Reps (Below Parallel) x4 Sets

Farmers Walk: 120ft(Carry Handles)

-Then-

600M Run

-2min Rest-

800M Run

-2min Rest-

600M Run

Strong Sunday: 8-30-26

 4 Sets of:

Incline Bench: 6-8 Reps

Single Arm DB Row: 10L/10R

-Then-

3 Sets of:

Heels Elevated DB Goblet Squats: 8-12 Reps

Farmers Walk(Handles): 120ft(60/60)

DBall/Sandbag Front Carry: 120ft(60/60)

-Then-

5min On/ 2min Rest x2 Rounds:

600M Run

Single Arm Alternating Devil Press: Max Reps in Remaining Time:

Strong Sunday: 8-23-26

 Hang Power Clean + Thruster: 

3+5(2)

3+3(3)

2+2(2)

-Then-

Back Squat: 8-6-6-5

DB Incline Bench: 6-10 Reps x4 Sets

-Then-

3 Sets of:

DBall Over Yoke: 1min Max Reps

Strong Sunday: 8-16-26

 Hang Power Clean: 8-6-6-6-6

Med Ball Slam: 12 Reps x4 Sets

-Then-

4 Sets of:

Back Squat: 8 Reps

DB Incline Bench Press: 6-10 Reps

-Then-

16min AMRAP:

200M Run

Burpee: 10  Reps

DB Hang Power Clean: 8 Reps

DB Thrusters: 6 Reps

Strong Sunday: 8-9-26

 4 Sets of:

Incline Bench: 6-8 Reps

Bulgarian Split Squats: 8L/8R

-Then-

3 Sets of:

DB Push Ups: 8-12 Reps

Tank Push / Pull: 25M/25M(L-2/L-3)

-Then-

16min AMRAP of:

100M Run:

DBall/Stone: To Shoulder: 8 Reps

Burpee: 10 Reps