Elements 2/20 - 2/26
Monday 2/13 I. CONDITIONING ---- II. FOUNDATION --- Wednesday 2/22 I. STRENGTH FRONT SQUAT A. 2 x 5 - 3 sec pause / 3 x 5 B. 5 x 5 - box...
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Matt Ricca
- Feb 12
- 1 min
Elements 2/13 - 2/19
Monday 2/13 I. STRENGTH SUMO DEADLIFT A. 5 x 2 ---> 2RM B. 5 x 5 - banded 2KB V-UP 3 x 10 - 4 sec eccentric II. CONDITIONING 500m row 3...
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Matt Ricca
- Feb 5
- 1 min
Elements 2/6 - 2/12
Monday 2/6 I. STRENGTH SUMO DEADLIFT A. 4 x 4 / 1 x 12 B. 5 x 5 - 2 sec / 4 sec tempo DEFICIT PUSH-UP 4 x 8 LEG LOWER 3 x 6 II....
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Matt Ricca
- Jan 29
- 1 min
Elements 1/30 - 2/5
Monday 1/30 I. STRENGTH SUMO DEADLIFT A. 2 x 7 / 3 x 3 B. 5 x 8 2KB BENCH PRESS 4 x 10 HOLLOW BAND PULL 3 x 15 II. CONDITIONING 7 ROUNDS...
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Matt Ricca
- Jan 24
- 1 min
Elements 1/23 - 1/29
Monday 1/23 I. STRENGTH SUMO DEADLIFT 5 x 6 - 4 sec eccentric TRX PLANK 3 x 12 TRX ROW 3 x 8 - abducted II. CONDITIONING 7 MIN AMRAP 20m...
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Matt Ricca
- Jan 15
- 1 min
Elements 1/16 - 1/21
Monday 1/16 I. STRENGTH KB SWING 5 x 12 + 8 2KB BRIDGE PRESS 4 x 10 - 2 sec hold @ lockout LEG LOWER 2 x 6 II. CONDITIONING 2 ROUNDS...
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Matt Ricca
- Jan 8
- 1 min
Elements 1/9 - 1/15
Monday 1/9 I. STRENGTH KB SWING 2 x 20 3 x 12 WEIGHTED PLANK 4 x 40s II. CONDITIONING 4 ROUNDS 18 v-up 14 1DB snatch-to-thruster...
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Matt Ricca
- Jan 3
- 1 min
Elements 1/2 - 1/8
Monday 1/2 I. STRENGTH KB SWING 4 x 7 - hike + 3 TRX PUSH-UP 4 x 10 - 3 sec lockout 1DB V-UP 2 x 15 II. CONDITIONING 2 ROUNDS 24 plate...
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Matt Ricca
- Dec 11, 2022
- 1 min
Elements 12/12 - 12/18
Monday 12/12 I. STRENGTH DEADLIFT A. 5 x 2 B. 5 x 5 - banded 2DB BENCH PRESS + PUSH-UP 3 x 8 + max VIPR V-UP 2 x 12 II. CONDITIONING 10...
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Matt Ricca
- Dec 4, 2022
- 1 min
Elements 12/5 - 12/11
Monday 12/5 I. STRENGTH DEADLIFT A. 1 x 10 / 4 x 5 B. 5 x 5 - 3 sec / 3 sec tempo 2DB BRIDGE PRESS 4 x 8 - 3 sec / 3 sec tempo 1DB SIT-UP...
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Matt Ricca
- Nov 27, 2022
- 1 min
Elements 11/28 - 12/4
Monday 11/28 I. STRENGTH DEADLIFT A. 2 x 7 / 3 x 3 B. 5 x 5 - sumo 2DB BENCH PRESS 4 x 12 II. CONDITIONING 2 ROUNDS 20 TRX row 12 burpee...
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Matt Ricca
- Nov 20, 2022
- 1 min
Elements 11/21 - 11/27
Monday 11/21 I. STRENGTH 2KB CLEAN 4 x 10 - variations PLATE PLANK 3 x 30s + 30s - drop set II. CONDITIONING 12 MIN AMRAP 7 2KB burpee...
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Matt Ricca
- Nov 13, 2022
- 1 min
Elements 11/14 - 11/20
Monday 11/14 I. STRENGTH 2KB SNATCH 4 x 9 BANDED PLANK 2 x 60 sec 2 x 30 sec II. CONDITIONING 2 ROUNDS 15 KB swing 9 burpee 15 KB swing...
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Matt Ricca
- Nov 8, 2022
- 1 min
Elements 11/7 - 11/13
Monday 11/13 I. STRENGTH 2DB CLEAN 2 x 8 - muscle 2 x 8 - power TRX PLANK 2 x 40s - pike 2 x 40s - saw II. CONDITIONING 2 ROUNDS 50s work...
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Matt Ricca
- Oct 30, 2022
- 1 min
Elements 10/31 - 11/6
Monday 10/31 I. STRENGTH ROMANIAN DEADLIFT 2 x 10 2 x 4 2KB STABILITY BALL PRESS 4 x 12 LEG LOWER 2 x 6 - 5 sec negative II. CONDITIONING...
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Matt Ricca
- Oct 23, 2022
- 1 min
Elements 10/24 - 10/30
Monday 10/24 I. STRENGTH ROMANIAN DEADLIFT 4 x 8 - stance variations 2KB BENCH PRESS 4 x 7 - 4 sec / 2 sec tempo VIPR V-UP 2 x 10 II....
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Matt Ricca
- Oct 16, 2022
- 1 min
Elements 10/17 - 10/25
Monday 10/17 I. STRENGTH ROMANIAN DEADLIFT 4 x 6 - banded w/ 2 sec lockout 2KB BENCH PRESS 2 x 10 - feet on bench 2 x 10 - feet on floor...
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Matt Ricca
- Oct 2, 2022
- 1 min
Elements 10/3 - 10/9
Monday 10/3 I. STRENGTH 2KB clean 4 x 10 Band-assisted push-up 4 x 16 II. CONDITIONING 12 - 10 - 8 - 6 - 4 Burpee Box jump Hanging leg...
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Matt Ricca
- Sep 18, 2022
- 1 min
Elements 9/19 - 9/25
Monday 9/19 I. STRENGTH Deadlift A. 5 x 1 --> 1RM B. 5 x 4 - 1.5 reps Push-up 4 x 15 - hand variations II. CONDITIONING 3 ROUNDS 12 cal...
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Matt Ricca
- Sep 12, 2022
- 1 min
Elements: 9/12 - 9/18
Monday 9/12 I. Strength DEADLIFT A. 5 x 4 B. 5 x 8 - banded PUSH-UP 4 x 12 - deficit II. Conditioning 5 MIN AMRAP 4 2DB muscle clean 20...
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