Monday 01.27.25
Front Squat
5×2
* Tempo (21X1)
* Keep weight Heavy across all sets.
“WALL-E Balls”
4 Rounds for Time:
30 Wall Balls (20/14#)
20 Chest to Bars
15 Burpees
* 17 minute time cap.
Extra Credit
Part 1:
Bench Press:
10-10-10-10-10-10
* Start Light and build to mod-heavy. One more set of 10 reps this week. Between each set of Bench Press, perform 8-12 Alt. KB Gorilla Rows.
* Rest as needed between Part 1 & Part 2
Part 2:
3 Sets:
Max Sets Unbroken Double-Unders
* Rest as needed between sets.
Tuesday 01.28.25
Deadlift
5×2
* Tempo (21X1)
* Keep weight Heavy across all sets.
“Incredibles Strength”
For Time:
60-30-15
Calorie Bike
20-10-5
Deadlifts (315/205#)
* Women’s’ Bike Calories: 50-25-12
* Men’s Row Calories: 80-40-20
* Women’s Row Calories: 66-33-16
* 16 minute time cap.
Wednesday 01.29.25
“Dumbo’s Dream”
Every 5:00 x 5 Sets
400 Meter Run, 500/400 Meter Row, or 1200/1000 Meter Bike
15 DB Shoulder to Overhead (50/35#)
15 Toes to Bar
* Rest with time remaining.
* Score is slowest set.
Extra Credit:
Part 1:
Double Under or Single Under Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
* Complete the set of Double/Single Unders unbroken. If a set is failed, start again from the beginning of that set. Rest between sets as needed.
* Rest as needed between Part 1 & Part 2.
Part 2:
3 Sets:
10/10 Single Arm Seated Arnold Press
– Rest :30
Max Reps Banded Tricep Extensions
– Rest 2:00 between sets.
Thursday 01.30.25
Heavy Hang Clean
On a 18:00 running clock…
Build to a 2-Rep
* Option for squat or power.
“Onward & Upward”
9 Minute AMRAP:
2-4-6-and so on…
Box Jumps (30/24″)
Hang Power Cleans (115/75#)
Friday 01.31.25
“Open 21.1”
For time:
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
15 minute time cap.
Optional Finisher
3 Sets
2 Minute AMRAP:
20 Plate Curls (Athlete Choice)
50ft Plate Gun Walk
* Rest 1:00 between sets
* Pick up where you left off.
Saturday 02.01.25
Gymnastics Warm-up
8 Minute EMOM:
MIN 1 – 3-5 Pull-Ups
MIN 2 – 4-6 Alt. Pistols
“Mary”
20 Minute AMRAP:
5 Handstand Push-ups
10 Pistol squats
15 Pull-ups
“Cindy”
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
Extra Credit
Part 1:
Bench Press
On a 20:00 running clock…
Build to a 3-Rep Heavy Bench Press
Part 2:
2-3 Sets for Quality:
15-20 Seated Weighted Calf Raises
15-20 Anterior Tib. Raises
Sunday 02.02.25
“Lilo & Stiches”
3 Sets for Quality:
2:00 Cardio Choice
20 DB Goblet Alt. Lunges (Athlete Choice)
30 Sit-Ups
2:00 Cardio Choice
10/10 Single Arm DB Strict Press
30 Tuck or Hollow Rocks
No additional rest between sets.