2025-02-17
Monday
Movement Prep
2 Rounds
90sec Row/Bike/Ski
6 Inchworms
8 lateral lunges each side
45sec Hollow Hold
—
Back Squat + Pause Back Squat 4×(4+2) (~60-70% max); *same weight as last week; only pause for the final 2 reps of each set
DB Lunges 4×6 (L+R=1)
—
10min AMRAP
3-6-9-12-15-etc
Cals Row
Wall ball
Russian KB Swing
Tues
Movement Prep
2 Rounds
5 Scap Pull-up
10 Hand-Release Push-up
15 Cable crossover or banded face-pull
—
10mins to work to a heavy turkish getup
*use dumbbell, kettlebell or barbell; must get the weight with both arms for it to count
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Superset these two movements – slightly heavier than last week
Incline DB Bench Press 3×15
Bent Over Row 3×10
—
12min AMRAP
15/10 Calories Bike
15 DB Deficit Push-Ups
15 Sit-Ups (Anchor your feet under the DB’s)
Wed
2 Rounds
60 sec Bike/Ski/Row
10 Lunges (L+R=2)
10 KB Swing
30sec Bar Hang with small kip the last 10sec
—
Every 8min x 4 Rounds:
500m Row
40 Double Unders
30 Alt DB Snatches
20 Box Step Up
10 Pull-up
Thur
3 Rounds
10 Air Squat
2×50′ DB High Low Walk (switch arms each direction)
10 Lateral Box Hop Over
—
10min EMOM (alt)
8 DB Strict Press
8 Chin-up (scale as needed to lower number or band-assisted)
—
25min EMOM with 30sec work/rest intervals
Burpee Box Jump Over
Ski Cals
Sled Push
Thruster (empty bar or 75/55 max)
Stair Climb
*Go through the first round at what feels like a comfortable pace. Then try and hold the same number of reps you got at each station for the remaining 4 rounds
Fri
Movement Prep
Barbell Roll Out 3×8
Romanian DL 3×8
—
8min EMOM (alt)
4 Box Jump (focus on jumping – no step up; increase height if able)
45 sec Plank
—
10min EMOM 2 Power Clean (add weight every other round)
Rest 2min and reduce weight
10min EMOM 2 Power Snatch (add weight every other round)
—
10-9-8-7-6-5-4-3-2-1
Dual DB Hang Power Cleans
Lateral Burpees over the DB