TUESDAY 2.4.25
Strength
Weighted push up
4x8-12 increasing
For time:
40/32 Calorie bike
40 Pull up
40 Burpee
30/24 Calorie bike
30 Pull up
30 Burpee
20/16 Calorie bike
20 Pull up
20 Burpee
10/8 Calorie bike
10 Pull up
10 Burpee
*Reset monitor
MONDAY 2.3.25
Strength
Back squat (1&1/4 rep style)
4x6-8 increasing
For time:
20 Power clean (135,95) RX+(155,105)
40 Single arm DB overhead walking lunge (50,30) RX+(55,35) (20 each arm)
400 Meter med ball run (20,14) RX+(25,20)
15 Power clean (135,95) RX+(155,105)
30 Single arm DB overhead walking lunge (50,30) RX+(55,35) (15 each arm)
400 Meter med ball run (20,14) RX+(25,20)
10 Power clean (135,95) RX+(155,105)
20 Single arm DB overhead walking lunge (50,30) RX+(55,35) (10 each arm)
400 Meter med ball run (20,14) RX+(25,20)
SATURDAY 2.1.25
Teams of two. One athlete works at a time.
AMRAP in 35:00 (ladder style):
10 Front squat (135,95) RX+(155,105)
10 Burpee box jump (24,20)
10/8 Calorie row
10 Toes to bar
20 Front squat (135,95) RX+(155,105)
20 Burpee box jump (24,20)
20/16 Calorie row
20 Toes to bar
30 Front squat (135,95) RX+(155,105)
30 Burpee box jump (24,20)
30/24 Calorie row
30 Toes to bar
…etc.
*Reset monitor
FRIDAY 1.31.25
Strength
Back squat
4x6-8 increasing
AMRAP in 15:00:
3 Rope climbs
10 Single arm DB devil press (50,30) RX+(55,35)
15/12 Calorie bike
20 DB step up (24”,20”) (50,30) RX+(55,35)
*Reset monitor
THURSDAY 1.29.25
Strength
Bench press
Work up to heavy single
AMRAP in 25:00 (ladder style):
2 Hand release push up
3 Hang power clean (115,80) RX+(135,95)
4 Hand release push up
6 Hang power clean (115,80) RX+(135,95)
6 Hand release push up
9 Hang power clean (115,80) RX+(135,95)
8 Hand release push up
12 Hang power clean (115,80) RX+(135,95)
…etc.
*Run 400 meters at 0:00, 5:00, 10:00, 15:00, & 20:00. Pick up where left off upon returning from run.
WEDNESDAY 1.29.25
Strength
3 power snatch (touch & go) + 3 overhead squat
Work up to heavy complex
For time:
60 Wall ball (20,14) RX+(25,20)
25 Deadlift (225,160) RX+(245,170)
30 Pull up RX+(10 Bar muscle ups)
150 Double unders
30 Pull up RX+(10 Bar muscle ups)
25 Deadlift (225,160) RX+(245,170)
60 Wall ball (20,14) RX+(25,20)
TUESDAY 1.28.25
Strength
Strict press
5x3-5 increasing
For time:
50/40 Calorie row
25 Shoulder to overhead (115,80) RX+(135,95)
25 Box jump over (24,20)
40/32 Calorie row
20 Shoulder to overhead (115,80) RX+(135,95)
20 Box jump over (24,20)
30/24 Calorie row
15 Shoulder to overhead (115,80) RX+(135,95)
15 Box jump over (24,20)
20/16 Calorie row
10 Shoulder to overhead (115,80) RX+(135,95)
10 Box jump over (24,20)
10/8 Calorie row
5 Shoulder to overhead (115,80) RX+(135,95)
5 Box jump over (24,20)
*Reset monitor
MONDAY 1.27.25
Strength
Hang power clean + power clean (touch & go) + hang squat clean + squat clean (touch & go)
Work up to heavy complex
5 rounds for time:
15 Toes to bar
16 Front rack reverse lunge (95,65) RX+(115,80)
12 Bar facing burpee
*Two foot takeoff
SATURDAY 1.25.25
Teams of two. One athlete works at a time.
For time (45 minute cap):
3 rounds:
40 Deadlift (155,105) RX+(185,130)
300 Meter run together
Then,
3 rounds:
40 Shoulder to overhead (115,80) RX+(135,95)
30 Dual DB step overs (24”,20”) (50,30) RX+(55,35)
Then,
3 rounds:
40 Hang power snatch (95,65) RX+(105,70)
30/27/24 Calorie bike
Then,
3 rounds:
30 KB goblet squat (53,35) RX+(70,53)
30/27/24 Calorie row
*Reset Monitors.
*Each Team Is Responsible For Changing Their Own Weight. Clips Must Be On The Bar.
FRIDAY 1.24.25
Strength
DB/KB Bulgarian split squat
3x12 each leg
With 20:00 on the clock, perform:
2000 Meter row
50 Plate overhead walking lunge (45,35) RX+(65,45)
30 Burpee pull up RX+(chest to bar)
Max squat clean (155,105) RX+(185,130)