Friday 2-28-25
25.1
AMRAP 15
3 lateral burpees over the dumbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
3 lateral burpees over the dumbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*DB (50/35)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
Wednesday 2-26-28
Teams of 2
AMRAP 18
10 Shuttle Runs
600 Ft DB Farmers Carry
400 Ft DB Mixed Overhead Carry
200 Ft Front Rack Walking Lunges
DB (50s/35s)
Tuesday 2-25-25
Conditioning:
EMOM x 16
Minute 1: :30 Double Unders
Minute 2: :30 Toes to Bar
Minute 3: :30 Burpees
Minute 4: :30 Kettlebell Swings (53/35)
Row Conditioning:
300 Meters x 4
Rest 1:00 between sets
Monday 2-24-25
Conditioning:
AMRAP 3
8 Box Step Ups (24/20)
8 Box Dips
Rest 1:30
AMRAP 3
8 Push-ups
8 Sit-ups
Rest 1:30
AMRAP 3
8 Box Step Overs (24/20)
8 Air Squats
Rest 1:30
AMRAP 3
8 Plank Shoulder Taps
8 V-ups
Core Tabata:
- Hollow Hold
- Star Plank (R)
- Star Plank (L)
- Arch Hold
Saturday 2-22-25
Teams of 2
AMRAP 15
2 Power Cleans (135/95)
4 Shoulder to Overhead (135/95)
6 Front Rack Lunges (135/95)
Immediately into…
5:00 to find a Heavy Complex
3 Deadlifts
2 Hang Cleans
1 Shoulder to Overhead
Friday 2-20-25
Conditioning:
AMRAP 6
3-6-9-12…
DB Thrusters (50s/35s)
Toes to Bar
Row Conditioning:
4 Sets
300 Meter Row
Rest 1:00
Wednesday 2-19-25
Conditioning:
22.1
AMRAP 15
3 Wall Walks
12 Alternating DB Snatches (50/35)
15 Box Jump Overs (24/20)
Accessory Strength:
Landmine Movements
Tuesday 2-18-25
Conditioning:
4 Rounds
Work :30/Rest :30
Ski Erg Cals
Wallballs (20/14)
Echo Bike Cals
WB Russian Twists (20/14)
Double Unders
WB Reverse Lunges (20/14)
Accessory Strength:
1 1/4 Strict Pull-ups
Static Hang Holds
Monday 2-17-25
Conditioning:
On the 3:00 x 5
15 DB Deadlifts
150 Ft DB Farmers Carry
15 DB Shoulder to Overhead
DB (50s/35s)
Core Tabata:
Left Side Plank
Right Side Plank
Hollow Flutter Kicks
Superman Pulses
Saturday 2-15-25
“Waterfall Style”
6 Rounds
10/8 Echo Bike Cals
12 Alternating Single Leg V-ups
6 Burpee Broad Jumps
100 Ft Bear Hug Sandbag Carry (100/75)
24 Crossovers
Cap 24:00
Friday 2-14-25
Push Jerk
Conditioning:
Teams of 2
AMRAP 18
P1- 15/12 Calorie Row
P2- Plank Hold
Then Switch
P1- 12 Box Jump Overs (24/20)
P2- Overhead Plate Hold
Then Switch
P1- 12 Chest to Bar Pull-ups
P2- Static Hang
Then Switch
Wednesday 2-12-25
Overhead Squats
Conditioning:
AMRAP 6
10-12-14-16 and so on…
DB Box Step Overs
20-24-28-32 and so on…
Double Unders
DB (50/35)
Box (24/20)
Accessory Strength:
Goblet Cyclist Squats
Side Quadruped Hip Leg Extensions
Tuesday 2-11-25
Conditioning:
2 Rounds
10 Shuttle Runs
20 Single Arm Russian KBS (10/arm)
10 Burpees
20 Kettlebell Swings
10 Burpees
20 Single Arm Russian KBS (10/arm)
10 Shuttle Runs
*Rest 4:00 after 1st Round
Cap 20:00
KB (53/35)
Accessory Strength:
Arnold’s Press
Bicep Curls
Tricep Kickbacks
Monday 2-10-25
Front Squats
Conditioning:
23.1
AMRAP 14
60 Calorie Row
50 Toes to Bar
40 Wallballs (20/14)
30 Cleans (135/95)
20 Muscle Ups
Saturday 2-8-25
Teams of 2
AMRAP 20
2-4-6-8-10….
Shuttle Runs
12-14-16-18-20….
Alternating DB Snatches
DB Box Step Ups
DB (50/35)
Box (24/20)
Friday 2-7-25
Overhead Squats
Conditioning:
22.2
1-2-3….10….3-2-1
Deadlifts (225/155)
Bar Facing Burpees
Cap 10:00
Wednesday 2-5-25
Front Squats
Conditioning:
EMOM x 3
7 Power Snatches (135/95)
Rest 2:00
EMOM x 3
7 Clean and Jerks (135/95)
Accessory Strength:
Half Kneeling Landmine Press
Landmine Meadows
Tuesday 2-4-25
Conditioning:
50-40-30-20-10
Double Unders
Alternating Single Leg V-Ups
Cap 12:00
Accessory Strength:
Seesaw DB Rows
Crush Grip Bicep Curls
Crush Grip Skullcrushers
Monday 2-3-25
Pause Push Jerks
Push Jerks
Conditioning:
2 Rounds
21 Thrusters (95/65)
15 Pull-ups
9 Burpees
Rest 2:00
2 Rounds
15 Thrusters (115/85)
12 Chest to Bar Pull-ups
9 Lateral Burpees Over the Bar
Cap 15:00
