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
