2025-01-06

Final week of the 5×5 program so try and hit your best numbers this week.

Mon

Front Squat 5×5

Power Clean – 5×2

*Add 5-10# to last weight from last week

—

12min AMRAP

5 Wall Ball
5 Cals row
5 Toes to bar

**Add one rep to each movement every round

Tues

Push Jerk/Press – 5×5 (Add 5# to last week’s weight)

Strict Pull-up – 5×5 (weighted if able – hold a DB between your feet or use the dip belt)

—

Every 2mins x 10 Rounds
4 Double DB Snatches (35/20)
5 Burpees
6/4 Bike Cals

Wed

Bench – 5×5

Deadlift – 5×5

—

5 Rounds

10 Thruster

40 Double Unders

Rest 1min

Thurs

EMOM x 4 Rounds
12/9 Ski Cals
3 Bar Muscle Up
12 Back Extensions
3 Up & Down Stair Climb
12 Box Step Up
3×40′ Sled Push
ME Situps
Rest

Fri

Back Squat – 5×5

Hang Power Snatch – 5×2 (All reps should be >=70% 1RM. Try and build to something heavier than last week but no misses!)

—

40 Pullup

40 Russian Swings

80 Pushups

40 Russian Swings

120 Air Squat