WEDNESDAY 1.15.25
Strength
Power snatch (touch & go)
Work up to heavy set of 3
For time:
30/24 Calorie bike
Then,
30-27-24-21-18-15-12-9-6-3 Wall ball (20,14) RX+(25,20)
10-9-8-7-6-5-4-3-2-1 Deadlift (245,170) RX+(275,195)
Then,
30/24 Calorie bike
TUESDAY 1.14.25
Core
AMRAP in 10:00 (ladder style):
4 Toes to ring
4 Abmat sit up
8 Toes to ring
8 Abmat sit up
12 Toes to ring
12 Abmat sit up
…etc.
5 rounds:
With 4:00 on the clock, perform:
400 Meter run
12 Shoulder to overhead (135,95) RX+(155,105)
Max lateral double bar hop burpee
*Rest 2:00 after each round.
*Score is total burpees performed between all 5 rounds.
*Two foot takeoff.
MONDAY 1.13.25
Strength
Hang squat clean
Work up to heavy single
For time:
50/40 Calorie row
50 American KB swing (53,35) RX+(70,53)
25 Front squat (135,95) RX+(155,105)
40/32 Calorie row
40 American KB swing (53,35) RX+(70,53)
20 Front squat (135,95) RX+(155,105)
30/24 Calorie row
30 American KB swing (53,35) RX+(70,53)
15 Front squat (135,95) RX+(155,105)
20/16 Calorie row
20 American KB swing (53,35) RX+(70,53)
10 Front squat (135,95) RX+(155,105)
10/8 Calorie row
10 American KB swing (53,35) RX+(70,53)
5 Front squat (135,95) RX+(155,105)
*Reset monitor
SATURDAY 1.11.15
Teams Of Two. One Athlete Works While The Other Athlete Rests.
For Time:
80-60-40-20
DB Hang Power Snatch (50,30) RX+(55,35)
Calorie Bike
Thruster (95,65) RX+(105,70)
Burpee Box Jump (24,20)
*Reset Monitor
*Calorie Count For Female/Male Team Is 72-54-36-18.
*Calorie Count For Female/Female Team Is 64-48-32-16.
FRIDAY 1.10.25
Strength
Back Squat
Establish Heavy Set Of 5
3 Rounds For Time:
5 Wall Walks
20 Deadlift (185,130) RX+(205,145)
20 Toes To Bar
20 Plate Overhead Reverse Lunges (45,35) RX+(65,45)
20/16 Calorie Row *Reset Monitor
THURSDAY 1.9.25
Strength
Strict Press
Establish Heavy Set Of 3
AMRAP In 20:00:
15 DB Single Arm Push Press (50,30) RX+(55,35) (Right Arm)
30 Double Unders
15 DB Single Arm Push Press (50,30) RX+(55,35) (Left Arm)
30 Double Unders
15 Hang Power Clean (115,80) RX+(135,95)
30 Double Unders
WEDNESDAY 1.8.25
Strength
Overhead Squat
5x3 Increasing Weight
3 Rounds For Time:
400 Meter Run
30 Wall Balls (20,14) RX+(25,20)
20 Power Snatches (95,65) RX+(115,80)
TUESDAY 1.7.25
Strength
Ring Dip
4x8-12
RX
AMRAP In 15:00 (Ladder Style):
3 Hand Stand Push Up (Abmat+15’s)
6 Pull Up
9 Box Jump Over (24,20)
6 Hand Stand Push Up (Abmat+15’s)
9 Pull Up
12 Box Jump Over (24,20)
9 Hand Stand Push Up (Abmat+15’s)
12 Pull Up
15 Box Jump Over (24,20)
…Etc.
RX+
AMRAP In 15:00 (Ladder Style):
3 Hand Stand Push Up (Abmat+45’s)
1 Bar Muscle Up
9 Box Jump Over (30,24)
6 Hand Stand Push Up (Abmat+45’s)
3 Bar Muscle Up
12 Box Jump Over (30,24)
9 Hand Stand Push Up (Abmat+45’s)
5 Bar Muscle Up
15 Box Jump Over (30,24)
…Etc.
Core
4 Sets (For Quality):
20 Hollow Rocks
12 V Ups
:15 Hollow Hold
:60 Rest
MONDAY 1.6.25
Strength
Deadlift
6x4 Increasing Weight
For Time:
15/12 Calorie Bike
20 Squat Cleans (135,95) RX+(165,115)
15 Bar Facing Burpee
15/12 Calorie Bike
15 Squat Cleans (155,105) RX+(185,130)
15 Bar Facing Burpee
15/12 Calorie Bike
10 Squat Cleans (165,115) RX+(205,145)
15 Bar Facing Burpee
15/12 Calorie Bike
5 Squat Cleans (185,130) RX+(225,160)
15 Bar Facing Burpee
*Reset Monitor Each Round.
*Athlete Is Responsible For Changing Their Own Weight. Clips Must Be On The Bar.
*Two Foot Takeoff.
SATURDAY 1.4.25
Teams of two. One athlete works at a time.
With 42:00 on the clock, perform AMRAP of:
*Minute 0:00-7:00/21:00-28:00:
20 Front squat (115,80) RX+(135,95)
30 Pull up
*Minute 7:00-14:00/28:00-35:00:
40 Box jump (24,20)
40/36/32 Calorie row
*Minute 14:00-21:00/35:00-42:00:
30 Front rack reverse lunge (115,80) RX+(135,95)
15 Single arm DB devil press (50,30) RX+(55,35)