Week of Monday, February 17th, 2025 Monday, 2/17/25 Warmup: a. 3 rounds 10 wall facing squats 20 shoulder taps 30 second handstand hold b. Work up to working weight in 3 sets of 10 back squats A1) Back squats - 4 x 8 A2) Push-ups / weighted push-ups - 4 x 8 B) 5 rounds for time 20 box jumps 10 Handstand push-ups / hspu off box Tuesday 2/18/25 Warmup : 3 rounds 10 supermans 10 good mornings 30 second handstand A1) Strict press - 5 x 3 - increasing -heavier than last week A2) Bilateral suitcase deadlifts - 5 x 10 - increasing - same weight as last week B) 3 rounds for time 40 Kettlebell swings (24/16) 10 / 10 KB Push Press Wednesday 2/19/25 Warmup : 2 rounds 30 second plank 20 lunges 10 burpees A) 30 min EMOM - 5 rounds Min 1 : 10 front rack dumbbell lateral step ups left (same arm as step up leg) Min 2 : 10 front rack dumbbell lateral step ups right Min 3 : 10 strict pull-ups Min 4 : 20 dips Min 5 : Bike for calories Min 6 : Rest Thursday 2/20/25 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 8 Snatch balances A) Hang squat snatches - 6 x 2 B) 10 min AMRAP 20 Alternating dumbbell snatches (50/35) 10 Toes to bars Friday 2/21/25 and Saturday 2/22/25 Warmup: 3 rounds for time 100 leg only row 100 m row (20, 24, 28 s/m) 20 sec hip stretch each side 30 jumping jacks Practice double unders Warm up deadlifts beyond working weight A) Open workout 24.2 20 min AMRAP: 300 meter row 10 Deadlifts (185 / 125) 50 Double unders
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