Monday 02.03.25
Extended Warm-up
3 Sets for Quality:
:30 Double Under Practice
3-5 HSPU/DB Push Press
1-2 Rope Climbs
“Cowboy Carter”
16 Minute EMOM:
MIN 1 – 25 Double Unders + Max DB Push Press (50/35)*
MIN 2 – 25 Double Unders + Max Russian KB Swings (70/53)
MIN 3 – Max Rope Climbs
MIN 4 – Rest
*RX+ Max Handstand Push-up
Extra Credit:
Part 1:
Strict Press
10-10-10
* Start Light and build to something Moderate.
* Rest as needed between Part 1 & Part 2
3 Sets:
15-20 Banded Lat Pushdowns
– Rest :30 –
5-7 Strict Pull-Ups
* Option to use band for assistance or add weight.
* Rest as needed between sets.
Tuesday 02.04.25
Front Squat
5×1
* Tempo is (20X1)
* Keep weight heavy+ across all sets.
“Front Runner”
12 Minute AMRAP:
100 Meter Run
20 Front Squats (75/55#)
100 Meter Run
20 Front Rack Alt. Lunges
Wednesday 02.05.25
Gymnastics Work
On a 10:00 running clock…
Practice Ring Muscle-Ups
“Birds of a Feather”
3 Rounds for Time:
14 Box Jumps (30/24″)
14/14 Single Arm DB Snatches (50/35#)
7 Ring Muscle-Ups
* 15 minute time cap.
Extra Credit
Part 1:
3 Sets:
10/10 Single Arm DB Seated Strict Press
– Rest :30 –
12-15 DB Lateral Raises
* Rest as needed between Part 1 & Part 2
Part 2:
3 Sets:
15-20 Banded Lat Pushdowns
-Rest :30-
5-7 Pull-Up Negatives @ :03-:05
* Use a band for assistance if needed
* Rest as needed between sets.
Thursday 02.06.25
“Good Luck, Babe!”
10 Rounds for Time:
25/20 Calorie Bike or 30/25 Calorie Row
15 Toes to Bar
10 Burpees
* 40 minute time cap.
Friday 02.07.25
Deadlift
5×1
* Tempo (20X1)
* Keep weight heavy+ across all sets.
“Open 17.4”
13 Minute AMRAP:
55 Deadlifts (225/155)
55 Wallballs (20/14#)
55 Calorie Row
55 Handstand Push-ups
Extra Credit
Part 1:
Push Press
10-10-10
* Start light and build to something moderate.
* Rest as needed between Part 1 & Part 2.
Part 2:
3 Sets:
:20-:30 Active Bar Hang
– Rest 1:00 –
Max Banded Dante Rows
* Rest as needed between sets.
Saturday 02.08.25
Push Jerks
3-3-3-3
*Start moderate and end heavy.
“us.”
In teams of 2…
15 Minute AMRAP:
12 Box Jump Overs (24/20″)
10 Pull-Ups or Ring Rows
8 Push Jerks (155/105#)
* P1 completes 12 Box Jumps Overs, P2 completes 10 Pull-Ups or Ring Rows, P1 completes 8 Push Jerks, and then P2 completes 12 Box Jump Overs and so on.
Sunday 02.09.25
“360”
25 Minute AMRAP:
800 Meter Run
40 Sit-Ups
40 Walking Lunges
20 Up-Downs
20 Dips
RIng, Bar, or Box dips.