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

Strong Sunday: 8-2-26

 4 Sets of:

Back Squats: 8 Reps

Bulgarian Split Squats: 8L/8R

-Then-

3 Sets of:

Incline DB Bench: 8-12 Reps

Tank Push: 50M(L-2)

-Then-

18min AMRAP:

100M Run

DB Thrusters: 10 Reps

Burpees: 10 Reps

Training Log: 02-09-25

 4 Min EMOM :

Hang Power Clean + Jerk: 3+2 @60%+

-1min Rest-

5 Min EMOM:

Hang Power Clean + Jerk: 2+1 @70%+

WOD: For Time:

Buy in: 1000M Run

-Then;

15-12-9 of:

Thrusters(95 lbs)

Strict Pull Ups

-Then;

Cash Out: 1000M Run

Training Log: 1-4-25

 14min EMOM (Even/Odd)

**Hang Power Clean + Thruster: 3+3 (Even Minute)

Double Under: 30 Reps (Odd Minute)

-2min Rest, Then-

Work up to a Heavy Hang Squat Clean(RPE 8)

(**Start at 55-60% of Max Thruster. Add During)

Back Squat: 4 Sets of 6 Reps @70%

-Then-

3 Sets of:

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

EZ Bar Preacher Curls: 12 Reps

Training Log: 1-3-25

 5 Sets of:

Bench Press: 6-8 Reps

Weighted Neutral Grip Pull Up: 8-10 Reps

-Then-

4 Sets of:

Barbell Strict Press: 8-10 Reps

1 Arm DB Row: 15L/15R

Trap Bar Deadlift + Shrug: 8 Reps

-Then-

3 Sets of:

Lu Raises: 10 Reps

Pull Up Bar(Fat Bar) Dead Hang: 30sec

Training Log: 12-29-24

 4 Rounds of:

Tire Flips: 5 Reps

Hammer Strikes: 30 Total(15/15)

Sled Drag: 70ft (Backwards)

Sled Pull: 70ft (Forwards)

-Then-

Wide Arm Pull Ups with Negative: 8 Reps x4 Sets

Burpee Complex**: 24 Reps

------------------------------------

**Burpee Complex:

Burpee: 1

Eight Count Bodybuilder: 1

Two Pump Burpee: 1

Navy SEAL: 1

Training Log: 12-28-24

 14 Min EMOM (Even/Odd)

Hang Power Clean + Thruster*: 3+3 (Even Minute)

1 Round of "Cindy"**(Odd Minute) 

-2min Rest, Then,-

Work up to a Heavy Hang Squat Clean

(* Start at 55-60% of Thruster. Add During)

(**Cindy=Pull Up-5, Push Up-10 & Air Squat-15)

4 Sets of:

Incline Bench Press: 6-8 Reps

EZ Bar Preacher Curls: 12 Reps

1 Arm Seated Cable Rows: 12L/12R