2025-02-10

February 10, 2025 admin

Mon

Movement Prep
2 Rounds
90sec Row/Bike/Ski
6 Inchworms
8 lateral lunges each side
45sec Hollow Hold

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Pause Back Squat 3×6 (~60-70% max); *1 sec pause at the bottom
DB Lunges 3×10 (L+R=1)

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21-18-15-12-9
Wall Ball
KB Swing
Row Cals

Tues

Movement Prep
2 Rounds
5 Scap Pull-up
10 Hand-Release Push-up
15 Cable crossover or banded face-pull

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Superset these two movements
Incline DB Bench Press 3×15
Bent Over Row 3×10

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10min AMRAP
12 Burpees
10 Power Clean (95/65)
8 Front Squat (95/65)

Wed

Conditioning Prep
2 Rounds
60 sec Bike/Ski/Row
10 Lunges (L+R=2)
10 KB Swing
30sec Bar Hang with small kip the last 10sec

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10min EMOM (alternating)
Odd: 12/9 Row Cals
Even: 1 Round Cindy (5 pullup+10 pushup+15 Squat)

Rest 3mins

10min AMRAP
10-20-30-40-etc
Double Unders
Alt DB Snatch
Sit-ups

Rest 3mins

3 Rounds
12/8 Cals Bike
2 Rounds Cindy

Thurs

Movement Prep
9min EMOM
8 Cals Ski
Sled Push Down & Back
8 Burpee

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10min EMOM (alt)
8 DB Strict Press
8 Chin-up (scale as needed to lower number or band-assisted)

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4min Tabata Row (20sec hard, 10 sec Rest x 8 Rounds)
Rest 1min
4min AMRAP 8 Box Step-Up + 8 Push Press (75/55)
Rest 1min
4min Tabata Bike

Fri

Movement Prep
Barbell Roll Out 3×8
Romanian DL 3×8

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6min EMOM (alt)
5 Box Jump (focus on jumping – no step up; increase height if able)
45 sec Plank

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8min EMOM 3 Power Clean (add weight every other round)
Rest 2min and reduce weight
8min EMOM 3 Power Snatch (add weight every other round)

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5 Rounds
10 DB Deadlift
50 Yard DB Farmer Carry
15/10 Bike Cals