Happy Cinco Amigos ✌🏼 let’s lift some weights.

Anderson Squat

Banded push up

- 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

Circuit

- Lying down on the back pad, strap yourself in with the lap belt buckle or lever pad
- The band or pad should be tight around your waist, but not so tight it restricts your breathing
- Position your feet about shoulder-width apart
- Once in position, push up with the hips until fully locked in the top position so you can unlock the safety lever
- Lower your hips as low as you can, but do not bottom out the machine
- Keep your legs tensed and core engaged throughout the entire movement
- Push your hips up toward the ceiling in an explosive motion
- Stopping when your legs are in line with your back and your knees are at a 90 degree angle
- Pause at peak contraction, squeezing your glutes and hamstrings, before lowering to starting position with control
- Repeat for the desired number of reps, then re-lock the safety lever

Machine Hip Thrust

Half Kneeling Kettlebell Press

Superset

Pin Rows

Weighted Dips

Dumbbell Spider Curl

Dumbbell Deadlift

Double Overhead Lunge

- Grasp an overhead bar and hang at arms length
- Holding the upper body steady, keeping both legs nearly straight, raise both legs forward and up until your body forms a 90 degree angle
- Pause at peak contraction before slowly lowering both legs back to the starting position with control

Hanging Leg Raise

10 min AMRAP

Full Body Strength
5/5/25

HYROX
12/6/25

Full Body Pull 
12/5/25

Full Body Push 
12/4/25

Rest/ Mobility
12/3/25

Full Body Functional
12/2/25

Full Body Strength
12/1/25

OFF
11/30/25

Conditioning
11/29/25

Full Body Pull 
11/28/25

Full Body Push 
11/27/25

Rest/ Mobility
11/26/25

Full Body Functional
11/25/25

Full Body Strength
11/24/25

OFF
11/23/25

Richard

HYROX
11/22/25

Full Body Pull 
11/21/25

Full Body Push 
11/20/25

Rest/ Mobility
11/19/25

Full Body Functional
11/18/25

Full Body Strength
11/17/25

OFF
11/16/25

Kinda hate you for this one.  😂💪💦

HYROX
11/15/25

Full Body Pull 
11/14/25

Full Body Push 
11/13/25

Rest/ Mobility
11/12/25

Full Body Functional
11/11/25

Full Body Strength
11/10/25

CONDITIONING
11/8/25

Full Body Pull 
11/7/25

Goodie, but got a couple of side eyes for tying up A bench press for 40minutes 😜🙌😇

Full Body Push 
11/6/25

Rest/ Mobility
11/5/25

Full Body Functional
11/4/25

Love the 45s breaks - blast through the workout, sweat hard and see the definitions pop 🙌

Full Body Strength
11/3/25

OFF
11/2/25

CONDITIONING
11/1/25

Always love this one — can’t wait for touch toes bar soon ;)

Full Body Pull 
10/31/25

Holy Smokes Brett — today kicked my butt!!! 💦💪

Full Body Push 
10/30/25

Full Body Functional
10/28/25

Such a sick full body lift for a Monday 🔥

Full Body Strength
10/27/25

HYROX
10/25/25

Full Body Pull 
10/24/25

Full Body Push 
10/23/25

Great stretch! Makes me feel refreshed and new each time I do it.

Rest/ Mobility
10/22/25

Full Body Functional
10/21/25

Full Body Strength
10/20/25

CONDITIONING
10/18/25

Full Body Pull 
10/17/25

Full Body Push 
10/16/25

Rest/ Mobility
10/15/25

Full Body Functional
10/14/25

Full Body Strength 5/5/25

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