Monday February 13th

Monday 2/13


With a partner, 3 rounds each

P1: 20 Wallballs

P2: Air Bike

Partners switch when wallballs are complete.

Use a light enough ball to allow for 20 reps

unbroken every round.


Back Squat- Last week of work on the 5×5’s. We know a lot of you had a successful cycle and have already hit a new 5 rep max.


Rest 3-5 minutes between sets

Set 1: 95%

Sets 2-4: 95-100%+

Set 5: 95%

All % based on 5RM.

EXTRA … Bro Reps Don’t Count

Seated Alternating DB Hammer Curl 4 sets: 10 reps

Stay with a weight that will allow for control and minimal kipping of reps. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on.

Standing KB Crush Grip Bicep Curl 4 sets: 10 reps

-In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.