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
