Grindstone 10/27 mand upper

Reverse shrugs on dip bars 3x10

Scap Depressions 3x10

Rear Delt Flys 3x12 @ 20#

Seated DB Press 4x8 @ 30# - 45# - 60# - 70#

Slight Incline DB Press 4x10 @ 70#

Tib Bar 3x25 @ 25#

Calf Raise 1x100

Grindstone 10/27 opt aerobic

Alt Contra Deadbugs 3x8ea

Walk 30 mins w/ 20# vest

Grindstone 10/20 opt density

Rear Delt Band Pulls 3x20ea @ red

AMRAP 10:

5 DBall Cleans, 100#

20 Cals Bike

4R + 5 + 14

3 sets:

BB Curls wide grip x15 @ 45#

Kuddyear Killers straight arm x30 (10 ea position)

Grindatone 10/27 mand lower

Bike 3 x 2 mins

VMO Squats 3x10 @ 1.5 pood

Leg Swings 3x10ea

Trap Bar Deadlift (low) 4x5 @ 240# - 290# - 330# - 380#

Depth drop to 24" Box Jump 4x4

Back Extensions w/ 25# plate 3x12

SA DB Bulgarian Split Squat 3x8 @ 65# - 75# - 85#

Reactive Tea Pots 3x20ea @ 1 pood

Grindstone 10/20 opt strength

Bike 3 x 2 mins

KBS 3x15 @ 1.5 pood

Band Resisted DB Floor Press 4x10 @ 45#, green

SA DB Incline Row 4x10 @ 65#

Seated DB Press 4x10 @ 15#

Staggered Stance DB RDLs 3x6ea @ 65#

Grindstone 10/20 mand lower

Bike 3 x 1:30

Prone Banded Hamstring Curls 3x15 @ blue

Lateral Banded Rotations (in ath pos) 3x10 @ red

30 Degree DB Walking Lunges 5x5ea @ 45#

Banded Adduction 5x20 @ red

KB Ballistic Row 4x10ea @ 1.5 pood

Strict parallel grip pullups 4x5

GH Raises 4x6

Grindstone 10/20 mand upper

Bottom Up KB press work

Deficit Pushup 3x10

Side Pillar w/ reach under 3x5ea

Row 3 x 1 min

Close Geip Bench Press CAT 4x5 @185#

Spider Crawls 4 x 30 sec

Weighted Dips 3x6 @ 25#

10 mins keep moving:

Seated Side Laterals w/ forward lean x12 @ 20#

Banded Bicep Curls x20

Banded Tricep Pushdowns x20

7R + 12

Metcon

For reps:

4 minutes Cals Bike

1 minute GHD Situps

1 minute Double Unders

3 minutes Cals Bike

1 minute GHD Situps

1 minute Double Unders

2 minutes Cals Bike

1 minute GHD Situps

1 minute Double Unders

231

Grindstone 10/13 mand lower

Spider-Man complex to vertical rotation 2x5 

SA KB suitcase DL 2x10 @ 1 pood

Single Arm DB Bulg Split Squat 4x8 @ 65# - 75# - 85# - 95#

Strict parallel grip pullups 5,5,5,max - 14

BB Hip Thrusts 3x10 @ 225# - 275# -315#

GHD w/ transverse rotation 3x8ea @ 10# MB

Banded Adduction 3x20 @ red

SL standing calf raise w/ single DB 3x20 @ 15# 

Rear Delt band pulls 2x20 @ red

DB pullover 2x10 @ 45#

Grindstone 10/6 opt strength

Supine BB Pullups w/ stability ball adduction iso hold 3x10

Plyo Pushups 3x8ea

Trap Bar DL low 4x8 @ 200# - 240# - 260# - 290#

Lateral Med Ball Throw 3x10 @ 10#

BW Bulgarian Split Squats 3x10

Standing Tea Pots 3x10ea @ 1.5 pood

Grindstone 10/6 opt glycolytic

AMRAP 15:

30 KBS, 1.5 pood

30 Cals Bike

3R + 30

Copenhagen Plank w/ hip flexion 3 x 15 secs

Grindstone 10/6 mand upper

Reverse shrugs on dip bars 3x10

Scapula depressions 3x10

Rear Delt band pulls 3x20ea

Close Grip Bench Press 4x7 @ 165# - 185# - 200# - 210#

Weighted Dips 3x10 @ 10#

Alt DB Hammer Curls 3x8 @ 45#

KB Forearm Curls 3x20ea @ 18#

Plate Grip Pinch Hold 3x30 sec @ 20#

Grindstone 10/6 mand lower

Bike 3 x 2 mins

Side Pillar to Hip Drop & Reach 3x5ea

Alt Contra Deadbugs 3x10

Back Squat (floating heel) 4x1 @ 235# (85% of last weeks max)

Strict Parallel Grip Pullups 5,5,5,max - 13

DB RDLs 3x8 @ 65# - 75# - 85#

Standing Banded Adduction 3x20 @ red

Standing Calf Raises 1x100 @ BW

Grindstone 10/6 opt aerobic

4 Sets:

Alt Contra Deadbugs x10

SA KB Suitcase DL x10 @ 1.5 pood

GHD w/ Plate Row x10 @ 25#

Ruck 30 mins w/ 20# vest - 1.5 miles

Grindstone 10/3/25

Single Unders 3x50

KB Ballistic Row 3x10 @ 1.5 pood

Strict Parallel Grip Pullups 3x5

Close Grip Bench Press 4x8 @ 155# - 185# - 195# - 205#

Banded Tricep Extension 4x20

Standing One Arm DB Row 3x10 @ 65#

Seated Side Laterals w/ Forward Lean 3x10 @ 15#

Grindstone 10/2/25

Jump Rope 3 x 1 min

Kuddyear Killer Straight Arm 3x30

3 Sets:

Supine BB Pullup Iso Hold x 10 sec into 10 reps (feet on floor)

Medball Explosive Scoop Throw x10ea @ 10#

FT:

KBS 5x30 @ 1.5 pood

*Rest 1 min btwn rouns

Total time = 8:26

Work time = 4:26

Grindstone 9/30/25

Ipsi Dead Bugs 3x8ea

Front Plank 3 x 1 min

Lateral Med Ball Throw 3x10ea @ 10#

Neutral Grip Slight Incline DB Bench 8,8,6,6, @ 70# - 75# - 85# - 85#

Dips 8,8,8,max - 16

AMRAP 10:

Strict pullups x3

DBall Cleans, 100# x5

Pushups x15

6R + 1

Seated DB Curls 3x10 @ 25# - 30# - 35#