Week of Monday, February 3rd 2025

Week of Monday, February 3rd 2025 

Monday, 2/3/25

Warmup: 3 rounds

10 single leg step ups each side

10 push-ups

20 second banded ankle stretches each side

A1) Pistol squats - 4 x 6

- each side 

- scaling: pistols, supported pistols, pistols to a bench

A2) Skull crushers - 4 x 15

B) 10 min AMRAP

Ascending rep ladder starting at 1

Burpees

Pull-ups

Tuesday 2/4/25

Warmup : 3 rounds

10 supermans

10 turkish sit-ups each side

10/10 half kneeling single arm KB presses each arm

A1) Strict press 

- 5 x 5

- increasing

A2) Bilateral suitcase deadlifts

- 5 x 8

- increasing

B) 5 rounds for time

100 feet farmer’s carry (32 / 24)

15 dips on kettlebells (or parallettes)

Wednesday 2/5/25

Warmup : 2 rounds

30 shoulder taps

20 squats

10 burpees

A) 30 min EMOM - 5 rounds

Min 1 : 10 sandbag step ups left

Min 2 : 10 sandbag step ups right

Min 3 : 15 sandbag chest presses

Min 4 : 15 leg raises (use sandbag as anchor)

Min 5 : Bike for calories

Min 6 : Rest

Thursday 2/6/25 

Warmup - 2 rounds

10 PVC good mornings

10 PVC behind the neck presses

10 overhead squats 

2 rounds (1 pvc & 1 bar)

8 Snatch grip deadlifts

8 Snatch pulls from hang

8 Hang muscle snatches

A) Hang power snatches - 6 x 2

B) For time:

40-30-20-10

Alternating DB snatches

Sit-ups

Friday 2/7/25 and Saturday 2/8/25

Warmup: 2 rounds for time

10 cal row

15 scap pulls

20 russian kb swings

Partner WOD - 30 minute AMRAP:

Partner 1 : Row for calories

Partner 2 : Complete

20 Slam balls

10 Box jumps