1a. Bench Press: 3×8@ 75%- 77% 1b. Bicep Curl: 3 x 8-12 (*increase reps or weight from last week) Then… Mid-Week Mover – 20 MIN AMRAP 50 Drag Rope DU 100m OH Carry, (switch arms @50m) 50 Sit-ups 100m Prowler Push, 55/35Read more

Work To A Heavy Complex: Clean + Hang Clean + Jerk Then… For Time 400m Run 21 Hang Cleans, 135/93 12 burpees over 400m run 15 Hang cleans, 155/113 12 Burpees over bar 400m Run 9 Hang cleans, 185/133 12 Burpees over barRead more

Back Squat: (wk2) 4×4@80% *last set= max reps Then… “Fran” 21-15-9 Thruster, 95/63 Pull-upRead more

Endurance– AMRAP 35 30 DB hang snatch 30 Situps  30 Cal Ski 20 DB OH Lunges 20 Toes 2 Rings 20 Cal Bike 10 Db Devils Press 10 GHD Situps 10 40’Shuttle RunsRead more

NO CLASSES / OPEN GYM ONLY BUTTERFLY RUN 5K / 1 MILE WALK / RANDOM RUCK DISTANCE Date: Saturday, April 4th, 2026 Location: Great Valley High School Times: Race Day registration starts at 7:30 am 5K Run/Walk starts at 9:00 am Course: Cross country-style race starts and finishes at the track at Great Valley HS. Entire course is located solely on GVSD property. No residential streets are involved in this race course.Read more