Thursday, February 6, 2025
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Wednesday, February 5, 2025
AMRAP in 12 minutes of:
12 Dumbbell box step ups (50#/35#)(24″/20″)
8 Devil press (50#/35#)
At 0:00, 4:00 & 8:00 Row 500m.
Tuesday, February 4, 2025
Strength
Squat
Conditioning
5 Rounds of:
30 Double unders
10 Overhead squats (95#/65#)
Sunday, February 2, 2025
AMRAP in 20 minutes of:
2 Rounds of “Cindy”
10 Deadlift (185#/135#)
*** add 10# to the bar every round ***
Saturday, February 1, 2025
5 Rounds for time of:
30 Reverse goblet lunges (53#/35#)
30 Sit ups
5 Wall walks
Thursday, January 30, 2025
For load:
1 Deadlift
2 HH power cleans
3 HAK squat cleans
4 Thrusters
5 Push jerk / Split jerk
Tuesday, January 28, 2025
Strength
Squat
Conditioning
5 Rounds for time of:
21 KB swings (53#/35#)
15 Shoulder to overhead (135#/95#)
9 Box jumps (30″/24″)
