Saturday 2-1-25
Teams of 2
AMRAP 21
100 Ft Single Arm Overhead Plate Carry (Right) Each
14 Syncro Overhead Plate Lunges
100 Ft Single Arm Overhead Plate Carry (Left) Each
14 Syncro Plate Ground to Overhead
* Every 3:00, both complete 50 Ft DB Bear Crawl
Plate (35/25)
DB (50s/35s)
Friday 1-31-25
Tempo Front Squats
Conditioning:
On the 2:00 x 5
15/12 Calorie Row
10 Burpees over the Erg
Gymnastics Plus:
Accumulate 30-40 Toes to Bar
Accumulate 20-30 Handstand Pushups
Wednesday 1-29-25
EMOM x 8
2 Pause Push Jerks
Conditioning:
5-4-3-2-1
Wall Walks
50-40-30-20-10
Double Unders
Cap 15:00
Accessory Strength:
3-4 Sets
10 DB Box Step Ups (24/20) into
10 DB Walking Lunges (50s/35s)
Rest 1:00-2:00
Tuesday 1-28–25
Conditioning:
EMOM x 20
Minute 1: 12 Chest to Bar
Minute 2: 14 Alternating DB Snatches (50/35)
Minute 3: 16 Wallballs (20/14)
Minute 4 : Rest
Accessory Strength:
10-12 DB Chainsaw Rows
10-12 Alternating Quadruped DB Rows
Monday 1-27-25
Overhead Squats
Conditioning:
AMRAP 12
6 Shuttle Runs
12 DB Thrusters (50s/35s)
18 DB Bent Over Rows (50s/35s)
Core Tabata x 4
V-Up Hold
Plank (forearms)
Tuck-Ups
Plank Walk
Saturday 1-25-25
Teams of 2
AMRAP 18
20 Ring Rows to Face
30 Box Step Overs (24/20)
40 Bench Press (95/65)
500 Ft DB Farmers Carry (50s/35s)
Immediately into:
8:00 to find a Heavy Bench Press
Friday 1-24-25
Push Press/Push Jerk
Conditioning:
AMRAP 18
40 Calorie Row
40 Wallballs (20/14)
40 DB Power Cleans (50s/35s)
40 Toes to Bar
40 DB Front Squats (50s/35s)
Wednesday 1-22-25
Tempo Overhead Squats
Conditioning:
AMRAP 4
5 Power Snatches (95/65)
5 Overhead Squats (95/65)
Rest 2:00
AMRAP 4
3 Power Snatches (115/85)
3 Overhead Squats (115/85)
Rest 2:00
Take 6:00 to find a heavy Power Snatch.
Tuesday 1-21-25
Skill: Double Unders
Row Conditioning:
300 Meters x 5
Re-Test:
AMRAP 3
V-ups
Accessory:
Accumulate
2:00 Hollow Hang
2:00 Right Side Plank
2:00 Left Side Plank
Monday 1-20-25
Front Squats
Conditioning:
10 Rounds
5 Clean and Jerks (95/65)
5 Bar Facing Burpees
Cap 10:00
Re-Testing:
AMRAP 3
Strict Pull-ups
Rest 2:00
AMRAP 3
Strict Handstand Push-ups
Saturday 1-18-25
Teams of 3-5
“Waterfall” Style
6 Rounds
60 Ft. Double Kettlebell Front Rack Walk (70s/53s)
12 Alternating Single Leg Toes to Bar
6 Parallette Shoot Throughs
6 Sandbag Squats (100/75)
1 15 Ft. Rope Climb
Immediately into…
AMRAP 4
Bar Muscle Ups
Scale: Burpee Pull-ups
Friday 1-17-25
Overhead Squats
Conditioning:
AMRAP 15
50 Double Unders
40 Alternating DB Snatches (50/35)
30 Air Squats
20 Push-ups
10 V-ups
Wednesday 1-15-25
Tempo Front Squats
Conditioning:
EMOM x 16
Minute 1: 7 Clean and Jerks (135/95)
Minute 2: 7 Single Leg Squats/Leg
Minute 3: 40 Crossovers
Minute 4: Rest
Tuesday 1-14-25
Conditioning:
On the 3:00 x 5
12 Calorie Row
9 Burpees
6 Box Jump Overs (24/20)
Accessory Strength:
4 Sets
16-20 Plank Walk (feet on Erg)
Rest 1:00
16-20 Alternating Single Leg Pike Lifts
Rest 1:00
Monday 1-13-25
Push Press/Push Jerk
Muscle Snatches
Hang Power Snatches
Conditioning:
AMRAP 6
3-6-9-12 and so on
Power Snatches (95/65)
Front Rack Lunges (95/65)
Lateral Jumps Over Bar
Friday 1-10-25
Teams of 2
AMRAP 20
200 Ft Single Arm DB Walking Lunges (Farmers Carry)
40 Single Arm DB Hang Cleans
40 Single Arm DB Shoulder to Overhead
10 Shuttle Runs
Accessory Strength:
4 Sets
12 Banded Single Leg Glute Bridges/side
12 Banded Side Steps/direction
Wednesday 1-8-25
Establish a Heavy 3 Push Press/Push Jerk
Conditioning:
5 Rounds
300 Meter Row
30 Double Unders
30 Kettlebell Swings (53/35)
Cap 18:00
Tuesday 1-7-25
Skill: Toes to Bar
Conditioning:
AMRAP 15
10 Shuttle Runs
15 V-Ups
20 Box Step Overs (24/20)
Monday 1-6-25
Establish a Heavy 3 Front Squat
Conditioning:
EMOM x 18
Minute 1: 12 DB Thrusters
Minute 2: 16 Hand Release Push-ups
Minute 3: 16 Farmer Carry DB Lunges
Minute 4: 16 Alternating Bent Over Rows
Minute 5: 12 DB Box Step Ups
Minute 6: Rest
DB (50s/35s)
Box (24/20)
Friday 1-3-25
Conditioning:
EMOM x 3
10 Power Snatches @ 75%
Rest 2:00
EMOM x 3
10 Power Cleans @ 75%
Rest 2:00
EMOM x 3
10 Shoulder to Overhead @ 75%
Rest 2:00
EMOM x 3
15 Chest to Bar Pull-ups
Rest 2:00
EMOM x 3
15 Toes to Bar
Accessory Strength:
L-Sit Parallette Holds
Handstand Holds
