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

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

METCON
6/14/25

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

OFF
5/25/25

Conditioning
5/24/25

Full Body Pull 
5/23/25

Full Body Push 
5/22/25

Rest/ Mobility
5/21/25

Full Body Functional
5/20/25

Full Body Strength
5/19/25

OFF
5/18/25

Unfortunately the Illinois weather stopped me from completing this all the way through. Conditioning in 40mph winds sucks ass. Did the first part and then resorted to a banded arm pump lol

Brett

Conditioning
5/17/25

Full Body Pull 
5/16/25

Full Body Push 
5/15/25

Rest/ Mobility
5/14/25

Full Body Functional
5/13/25

Full Body Strength
5/12/25

OFF
5/11/25

Hyrox Workout
5/10/25

Full Body Pull 
5/9/25

Full Body Push 
5/8/25

Rest/ Mobility
5/7/25

Full Body Functional
5/6/25

OFF
5/4/25

Hyrox Workout
5/3/25

Core section was brutal after that 💪💪

Full Body Pull 
5/2/25

Full Body Push 
5/1/25

Rest/ Mobility
4/30/25

Full Body Functional
4/29/25

Crushed this last week at lifetime Chicago and forgot to hit complete. Epic work trip workout, highly recommend for the dads on the road 🤛

Pretty great workout just tricky to complete.

Sadly, this workout is not conducive to a busy city gym; 

Deadlifts and having a flat bench as well, is tricky, but not impossible;

Doing a circuit with a lat pull down, cable crosses and dips in one circuit is almost impossible. 

Wish I had a gym truck in my yard, would
be killer.

Love the finishers.

Full Body Strength
4/28/25

Full Body Strength 5/5/25

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