Intensity – Heavy Part 1 – TGU Drills and TGUs Part 2 – Repeat: Double Power Cleans x 5 Squat Variation x 5/5 (e.g., Bottoms-Up Squat) Chinups/Pullups x 5 Press Variation x 5 (e.g., Double Press) Part 3 – Two-Hand … Continue reading →

Intensity – Medium Part 1 – Chain, 4 sets L/R (2:30 timer) Swing + Clean + Push Press + Squat x 5/5 Part 2 – TGU Drills Part 3: Kneeling Press Variation Row Variation Lunge or Squat Variation Part 4 … Continue reading →

Intensity – Medium Part 1 – Chain or Complex, 4 sets on a 2:00 timer Part 2 – TGU Drills (e.g., rolling 45s, TGU swing, 1/2 windmill) Part 3: Kneeling Press Variation (e.g., half-kneeling press, Friday press) Row Variation (e.g., … Continue reading →

Light + High Volume 3 stations, 3 sets each exercise, alternating. 1:30 timer. Station A: Double Clean + Push Press x 10 Swing 5 left, 5 right, 5 both x 2 (30 reps total) Station B: Split Squat x 10/10, … Continue reading →

Conditioning 1. Warmup + Extended Warmup 2. Overhead Carry (heavy, with partners) – Three room lengths each hand (L/R) 3. Lunge Walk (weighted, with partners) – Five room lengths 4. Two-Hand Swing Drop Sets x 3 (2:30): 10 + 10 … Continue reading →