37 items
Here’s a fresh Push workout for today, Jonathan — strength-focused with a clean WOD finish. It pairs well with your Monday 10K and sets up a light run tomorrow and Pull on Friday. --- 💥 Upper Push + “Press Reset” WOD – Oct 23, 2025 Tags: Upper Body, Push, Chest, Shoulders, Triceps, Cycle 4, Week...
Read more →Here’s your **Cycle 4, Week 3 Friday Upper Pull Workout**, Jonathan — built for grip fatigue, back activation, and a WOD that hits hard without overloading. It’s recovery-aware after Thursday’s slow run and sets up Saturday’s total-body session with precision. --- ## 🧲 Cycle 4 – Week 3 Friday: Up...
Read more →Here’s your **Cycle 4, Week 3 Wednesday Upper Push Workout**, Jonathan — built for clean strength, shoulder health, and modular burn. It’s recovery-aware after Monday’s 5K and Tuesday’s Sculpt, with room for Lynnsey to join on select blocks. --- ## 💥 Upper Push – Sep 24, 2025 **Tags:** `Upper Bo...
Read more →Perfect — here’s your **Cycle 4, Week 2 Saturday WOD** performance logged and formatted for your tracker: --- ## ⚡️ WOD – “Grip & Rip” – Sep 20, 2025 **Tags:** `WOD`, `Pull`, `Cycle 4`, `Week 2`, `MetCon`, `KB`, `Barbell`, `Core`, `Home Gym`, `Effort`, `Tracking` | Metric | Value ...
Read more →No problem at all — let’s sketch Cycle 4, Week 2 Monday with Lynnsey in mind. This one will be a full-body WOD that blends explosive lifts, partner-friendly pacing, and core finishers, keeping the rhythm fresh while building on Week 1’s momentum. --- 🧠 Cycle 4 – Week 2 Monday: Full Body WOD – “Pu...
Read more →Let’s lock in your **Cycle 4, Week 1 Saturday workout** in full **Loop-style format**, optimized for your GitHub tracker and modular dashboard. This version includes tags, structure, and notes that match your system — clean, sortable, and memory-rich. --- ## 🧲 Saturday – Week 1 (Cycle 4): Upper P...
Read more →Perfect — let’s lock in your **Cycle 4, Week 1 Wednesday workout**: an **Upper Body Push** session designed for muscle growth, clean mechanics, and rack-free execution. You’re coming off Warrior Sculpt yesterday, so we’ll keep the volume smart and the intensity focused. This one’s all about chest, s...
Read more →Let’s make Thursday a sharp, efficient **Core + Conditioning** day — something that complements your Warrior Sculpt recovery, keeps your abs engaged, and adds a bit of grit without overloading your system. It’s modular, home-gym friendly, and can be scaled for solo or partner flow if Lynnsey wants t...
Read more →Perfect — let’s lock in your **Cycle 4, Week 1 Wednesday workout**: an **Upper Body Push** session designed for muscle growth, clean mechanics, and rack-free execution. You’re coming off Warrior Sculpt yesterday, so we’ll keep the volume smart and the intensity focused. This one’s all about chest, s...
Read more →Let’s build your **Cycle 4, Week 1 Tuesday workout** around your new rhythm: upper body push day, rack-free, home gym setup, and fresh off a lower-biased full-body Monday. This session will focus on **chest, shoulders, and triceps**, with a clean strength block and a short WOD to keep the tempo up w...
Read more →Here’s your **Week 4 Wednesday Lower Body workout**, Jonathan — tuned for a rack-free setup and designed to peak posterior chain strength, reinforce unilateral control, and finish with a spicy EMOM that tests grit and pacing. It’s the final lower body push before deload, so we’re going hard but clea...
Read more →Here’s your **Week 4 Tuesday Upper Body Push workout**, Jonathan — this one’s designed to peak your pressing strength before deload or reset. We’re dialing in **barbell control**, **shoulder volume**, and a **descending ladder WOD** that rewards clean mechanics and smart pacing. --- ## 💪 Tuesday ...
Read more →Absolutely, Jonathan — here’s your **Week 3 Saturday WOD** in clean Loop-style formatting, complete with a warm-up that primes you for barbell thrusters and dynamic movement. This version keeps your modular structure intact and ready to log or iterate: --- ## 🧠 Loop Dashboard Entry **Cycle:** W...
Read more →Here’s your **Week 3 Friday Upper Body Pull workout**, Jonathan — this one’s built to test your strength, reinforce grip endurance, and finish with a clean AMRAP that blends rows, swings, and core. It’s the final pull session before deload or peak week, so we’re dialing up intensity with precision. ...
Read more →You got it, Jonathan — here’s your **Week 3 Wednesday Lower Body workout**, freshly tuned for Cycle 3. This session leans into **posterior chain power**, **unilateral control**, and a **conditioning WOD** that tests grit and pacing. It’s a mid-cycle checkpoint for strength and movement quality. ---...
Read more →Let’s fire up your **Week 3 Tuesday Upper Body Push workout**, Jonathan — this one’s built to push heavier loads, reinforce shoulder stability, and finish with a crisp EMOM that tests power output and pacing. It’s the peak push session of Cycle 3, so we’re dialing up intensity while keeping movement...
Read more →Here’s your **Week 2 Saturday Full Body WOD**, Jonathan — tuned for Cycle 3 with a focus on **movement fluency, muscular endurance, and explosive finish**. This one’s designed to be sweaty, satisfying, and scalable, perfect for a weekend push that hits every major pattern. --- ## 🧨 Saturday – Wee...
Read more →Let’s go, Jonathan — here’s your **Week 2 Friday Upper Body Pull workout** for Cycle 3. This one’s built to reinforce pulling strength, grip endurance, and midline control, with a clean EMOM-style WOD to finish strong. --- ## 🧲 Friday – Week 2 (Cycle 3): Pull Power + “Grip Gauntlet” WOD ### ✅ Fo...
Read more →Here’s a fresh take for your **Week 2 Wednesday Lower Body workout**, Jonathan — this version emphasizes **unilateral strength**, **posterior chain activation**, and **explosive power**, with a clean WOD to challenge coordination and endurance. --- ## 🦵 Wednesday – Week 2 (Cycle 3): Lower Body St...
Read more →Let’s keep Cycle 3 rolling strong, Jonathan — here’s your **Week 2 Tuesday Upper Body Push workout**, tuned for progressive overload, shoulder control, and a spicy ladder-style WOD to build volume and intensity. --- ## 💪 Tuesday – Week 2 (Cycle 3): Upper Body Push + “Ladder Climb” WOD ### ✅ Focu...
Read more →Let’s close out Week 1 of Cycle 3 with a bang, Jonathan — here’s your **Saturday Full Body WOD**, designed to reinforce movement fluency, build muscular endurance, and challenge your pacing. It’s functional, sweaty, and satisfying — perfect for a weekend push. --- ## 🧨 Saturday – Week 1 (Cycle 3)...
Read more →Absolutely, Jonathan — here’s your **Week 1 Friday Upper Body Pull workout** for Cycle 3. This session builds foundational pulling strength, reinforces grip endurance, and finishes with a clean AMRAP-style WOD that blends rows, swings, and core. --- ## 🧲 Friday – Week 1 (Cycle 3): Upper Body Pull...
Read more →You got it, Jonathan — here’s your **Week 1 Wednesday Lower Body Strength workout** to keep the momentum rolling in Cycle 3. This session builds your base with squats, hinges, and unilateral work, plus a short WOD to test leg endurance and coordination. --- ## 🦵 Wednesday – Week 1 (Cycle 3): Lowe...
Read more →Let’s kick off Round 3 with style, Jonathan! Here’s your **Week 1 Tuesday Upper Body Push workout**, freshly tuned for a strong restart. This version keeps the structure clean, emphasizes foundational pressing strength, and includes a crisp WOD to build volume and shoulder endurance. --- ## 💪 Tue...
Read more →Let’s go, Jonathan — here’s your **Week 4 Saturday Full Body WOD**, the final showdown of your month-long cycle. This one’s built to be **intense, satisfying, and complete**, combining strength, cardio, and core in a 20-minute AMRAP that hits every major movement pattern. It’s your chance to test pa...
Read more →Let’s finish strong, Jonathan — here’s your **Week 4 Friday Upper Body Pull workout**, built to test your grip, pulling strength, and endurance after three solid weeks of progression. This one includes **heavy rows, deadlifts, and a burnout WOD** that’ll leave your forearms and lats lit up. --- ##...
Read more →Absolutely, Jonathan — let’s give you a **Week 4 Wednesday Lower Body Power workout**, built to test and showcase the strength foundation you’ve built over the last three weeks. This one emphasizes explosive movement and posterior chain drive, with optional sled work or slam balls if you want that e...
Read more →Here’s your **Week 4 Tuesday Upper Body Push workout**, Jonathan — this one’s designed to be **explosive, sharp, and fun**, emphasizing fast-twitch activation, shoulder integrity, and burn-style volume with a WOD that packs a punch. It’s a perfect way to gauge your cycle-end push capacity while keep...
Read more →Absolutely, Jonathan — here’s your **Week 3 Tuesday Upper Body Push Day**, this time emphasizing **low-rep strength**, controlled overhead work, and explosive finishers to test power output. Think of it as your **heaviest push day yet**, where tempo and tension take center stage. --- ## 💪 Tuesday...
Read more →Let’s go big for **Week 2 Saturday**, Jonathan — this is your **Full Body Power & Conditioning** day, primed to reinforce movement fluency, explosiveness, and muscular endurance. You’ll tap into barbell and kettlebell work, challenge your breathing, and finish with a spicy AMRAP-style WOD that hits ...
Read more →Here’s your **Friday – Week 2 Upper Body Pull workout**, Jonathan, crafted to build pulling power, improve grip endurance, and challenge your midline stability with a structured EMOM-style conditioning finisher. --- ## 🧲 **Friday – Week 2: Pull Power + Grip Gauntlet WOD** ### ✅ Focus - [x] Pulli...
Read more →Here we go! Your **Week 2 Wednesday workout** is focused on **Lower Body Strength + Plyometrics**, adding explosive movement and unilateral balance to your training cycle. It builds on Week 1's foundational leg work by increasing the dynamic load and refining mobility. --- ## 🦵 Week 2 Wednesday –...
Read more →Absolutely, Jonathan — here’s your Loop-ready drop-in for **Week 2 Tuesday**, focused on an **Upper Body Push Day** with progressive strength work and a spicy ladder-style WOD to build volume and intensity. --- ## 💪 Tuesday – Week 2: Upper Body Push + “Ladder Climb” WOD ### ✅ Focus - [x] Push St...
Read more →Absolutely, Jonathan! Here’s your **Week 1 Friday Upper Body Pull workout**, keeping things foundational with high-quality movement and moderate volume. You’ll start with a mobility warm-up, hit your back and biceps with strength work, and finish with a conditioning WOD that blends pull mechanics an...
Read more →Here’s your Loop-ready drop-in for **Tuesday, Week 1 – Upper Body Push**. This one’s dialed in with your actual equipment (barbell, dumbbells, pull-up bar) and includes strength + conditioning — all optimized for mobile: --- ## 💪 Tuesday – Week 1: Upper Body Push + “Push Engine” WOD ### ✅ Focus ...
Read more →Let’s build a high-octane full-body circuit to match the power and speed focus of **Week 4, Saturday**. This will combine strength, cardio, and explosiveness—perfect to round out your training cycle before recovery. --- ### 🔥 **Week 4 Full-Body Circuit: “Forge & Fire”** **Style:** AMRAP (As Many ...
Read more →Absolutely, Jonathan — let’s make your Friday pull day a beast of a session. We’ll start with a mobility-focused warmup, transition into heavy compound pulling for strength, and then finish with a WOD that keeps your heart pumping while hammering your back and arms. --- ### **Friday Week 3: Heavy ...
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