2025-01-27
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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Build to a heavy of 1 Power Clean + 1 Squat Clean
Front Squat 1×4, 1×4, 1×3, 1×2 (increasing from last week)
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0-2min: Row 25/20 Cals
2-4min: 50 Ft front rack walking lunge (2 DB)
4-6min: 3 Devil Press + 6 DB Thruster
*Repeat for a total of 3 Rounds
Tues
Movement Prep
Turkish Get-ups: 2×3 on each side
Single arm DB bench press 2 x 10 on each side
100 Single Unders
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Bench Press – 1×5, 1×5, 1×3, 1×3, 1×1 (increasing from last week and working to heavy single but no failure)
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Every 3min x 4 Rounds
6 Strict/Weighted Pull-ups
12 Dual Dumbbell Push Press
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21-15-9
Bike Cals
DB Bench Press
Ring Row
Wed
Conditioning Prep:
10min EMOM (alternate)
3 Burpees + 50 ft sled sprint
2 Stair Climbs
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50 Burpee
100 Air Squat
50 Push Press
100 Situps
50 Wall Ball
100 Box Step Up
50 Pullup
* Break Up however you want
Thurs
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 40sec
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Push Press – 6×2 (All sets at same weight; try and increase from last week)
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Every 2min x 5 Rounds (both movements in the same round)
8 Strict Press
12 Bent Over Row
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10min AMRAP
40 Cals (Ski/Row/Bike)
30 T2B
20 Burpees
10 Dual DB Snatches (35/20)
Fri
Movement Prep
Barbell roll out 3 x 8 reps
Romanian DL 3 x 8 reps (No heavier than 95/65)
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Strength Prep
5min EMOM – 1 Power Snatch + 1 Hang Power Snatch
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Snatch Lift off + Power Snatch 7×(1+1) (all the same weight; heavier than last week)
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200 Double Unders
100 Hand Release Push-Ups
50 DB Deadlifts