2025-01-20

Mon

Movement Prep – 3 Rounds (add weight each round – 45/35, 75/55, 95/65)

12/9 Row cals
Front Squat x 8 reps
Power Clean x 3 reps
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Hang Squat Clean 5×3 (add weight from last week)

Front Squat 4×4 (add weight from last week)

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21-15-9
Row Cals (17-12-7 for women)
Double DB Front Rack Lunge
Double DB Hang Power Clean

Tues

Movement Prep

Bench Press – 5×3 (increasing – try and add to last week)

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Every 3:30 x 4 Rounds:
4 Dual DB Devil Press
8 T2B
16 Single DB Box Step Up

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3 Rounds
21 Cals Bike
15 DB Bench Press
9 Ring Row

Wed

Conditioning Prep

12min EMOM (alternating)
10 Back Extension
15 Slam Ball
30sec Elliptical Sprint

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30min AMRAP

ME Row/Ski for Distance

*Every 500m, stop and do:
6 Burpee box jump
12 Alt DB Snatch
18 Wall ball

Thur

Movement Prep

Gorilla row 2 x 8 (L+R=1

Half kneeling single arm KB shoulder press 2 x 6 (L+R=1)

Hollow hold 2 x 30sec

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Push Press – 5×3 (All sets at same weight; try and increase from last week)

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Every 2min x 5 Rounds (both movements in same round):
8 Strict Press (try and increase weight slightly from last week)
6 Strict Pull-up

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3 Rounds
20 Shoulder to Overhead
30 Sit-ups

Then after you finish all 3 rounds, finish with:
200 Double Unders

Fri

Movement Prep
Barbell roll out 3 x 8 reps
Romanian DL 3 x 8 reps (Go Heavier each round but still keep it light!)

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Strength Prep

5min EMOM – 3 Position Power Snatch (high hang + above knee + floor)

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Power Snatch 6×2 (same weight; try and go slightly heavier than last week)

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12min AMRAP

3-6-9-12-etc

KB Swing

Pushup

40ft Runs (1x 40 foot run is 1 rep. 40 foot run down and back is 2, etc)