Anderson Squat

- Set up a cable pulley machine so the pulley system is positioned slightly above your head
- Reach up and grasp the rope with both hands, using a pronated grip (overhand)
- Step back until your arms are fully extended forward of the shoulders
- Pull the rope attachment straight toward your ears
- Keep your palms facing down as your elbows flare outward toward the sides, engaging the rear delts
- Pause at peak contraction before lowering the weight back down to starting position with control

Cable Face Pulls

Banded push up

Circuit

Barbell RDL

Half Kneeling Kettlebell Press

Lat Pulldown

Dumbbell Standing Lateral Raise

Weighted Dips

Full Body Strength
5/26/25

Full Body Strength
7/14/25

OFF
7/13/25

Metcon
7/11/25

Full Body Pull 
7/11/25

Full Body Push 
7/10/25

Rest/ Mobility
7/9/25

Full Body Functional
7/8/25

Full Body Strength
7/7/25

OFF
7/6/25

Metcon
6/5/25

Full Body Pull 
7/4/25

Full Body Push 
7/3/25

Rest/ Mobility
7/2/25

Full Body Functional
7/1/25

Full Body Strength
6/30/25

OFF
6/29/25

Conditioning & Core
6/28/25

Full Body Pull 
6/27/25

Full Body Push 
6/26/25

Rest/ Mobility
6/25/25

Brett

Full Body Functional
6/24/25

Full Body Strength
6/23/25

OFF
6/22/25

Abhinita Das

Hyrox Workout
6/21/25

Leg day after so long. This was absolute mental 😭

Lower Body
6/20/25

Upper Body 
6/19/25

Rest/ Mobility
6/18/25

Full Body Functional
6/17/25

Was smoked by the cable curls already 🫡

Best work out I’ve had in a while. Reminded me what it felt like to dig deep and accomplish the task at hand.

Trent

Full Body Strength
6/16/25

OFF
6/15/25

Ellen

METCON
6/14/25

This was an absolute killer. Finally able to do those jump rope reps without breaking. This program has been the absolute best 👌

Full Body Pull 
6/13/25

Full Body Push 
6/12/25

Rest/ Mobility
6/11/25

Full Body Functional
6/10/25

Killer;  finished thrusters with dumbbells in lieu of third barbell.  🙌🏼🙌🏼🙌🏼

Richard

Full Body
6/9/25

OFF
6/8/25

CONDITIONING
6/7/25

Full Body Pull 
6/6/25

Full Body Push 
6/5/25

Rest/ Mobility
6/4/25

First workout, was exactly what I was looking for.

Jono

Full Body Functional
6/3/25

Full Body Strength
6/2/25

OFF
6/1/25

Adam

HYROX
5/31/25

Full Body Pull 
5/30/25

Full Body Push 
5/29/25

Rest/ Mobility
5/28/25

Nice tight workout, great for small
spaces.

Full Body Functional
5/27/25

Full Body Strength 5/26/25

Community

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