Week of Monday, February 10th, 2025
Monday, 2/10/25
Warmup: 3 rounds
10 single leg step ups each side
10 push-ups
20 second banded ankle stretches each side
20 second pigeon pose each side
A1) Pistol squats - 4 x 8
- each side
- scaling: pistols, supported pistols, pistols to a bench
A2) Skull crushers - 4 x 15
B) 3 rounds for time
30 Lunges
20 Dips
10 Burpees
Tuesday 2/11/25
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) Power snatches - 6 x 2
B) For time:
30-20-10
Overhead squats (45/33)
V-ups
Wednesday 2/12/25
Warmup : 2 rounds
30 shoulder taps
20 squats
10 burpees
A) 30 min EMOM - 5 rounds
Min 1 : 10 front rack dumbbell step ups left
Min 2 : 10 front rack dumbbell step ups right
Min 3 : 15 dumbbell chest presses
Min 4 : 15 dumbbell bent over rows
Min 5 : Bike for calories
Min 6 : Rest
Thursday 2/13/25
Warmup : 3 rounds
10 supermans
10 good mornings
30 second handstand
A1) Strict press
- 5 x 4
- increasing
-heavier than last week
A2) Bilateral suitcase deadlifts
- 5 x 10
- increasing
- same weight as last week
B) 3 rounds for time
100 feet single arm farmer’s carry left (32 / 24)
100 feet single arm farmer’s carry right (32 / 24)
30 push-ups
Friday 2/14/25 and Saturday 2/15/25
Warmup: 3 rounds for time
10 cal row
15 scap pulls
15 kettlebell deadlifts
Partner WOD - 30 minute AMRAP:
Partner 1 : Row for calories
Partner 2 : Complete
20 American kb swings
10 burpee pull-ups (or 10 burpees / 10 pull-ups)
