Week # 5 of 6
Monday 2/3/2025
Strength
Deadlift
Build to a heavy set of 2 then perform AMRAP with 65% of that weight
Conditioning
21-15-9
Ground to Overhead (75/55, Rx+ 95/65)
Calorie Row
Tuesday 2/4/2025
Strength
Push Jerk
Build to a heavy set of 5 then perform an AMRAP push jerk with 75% of that weight
Conditioning
5 Rounds For Time
10 Back Squats (95/65, Rx+ 135/95)
10 Bar Facing Burpees
Wednesday 2/5/2024
Conditioning
A. E4MOM x 3
- 18/25 Row Calories
- 25 Wall Balls @ 14/20lb
B. E4MOM x 3
- 18 Sandbag Jumping Good Mornings @ 10kg/20kg
- 25 Half Burpees
C. E4MOM x 3
- 25m Sled Push @ 3/5 plates
- 25m Sled Pull @ 3/5 plates
D. E4MOM x 3
- 18/25 Ski Calories
- 25 Goblet Reverse Lunges @ 12kg/16kg
Thursday 2/6/2025
Strength
A1. 3 Position Clean, 3 sets of 3, across
A2. Commando Pull Up, 3 sets of 2 RIR
Conditioning
10-9-8-7…1
Wall Ball
Pull Up
Sit Up
Friday 2/7/2025
Strength
A1. Back Rack Reverse Lunge, 3 sets of 5/side, across (2.5-5lb heavier than last week)
A2. Push Up, 3 sets of 2 RIR (Rx+ Dumbbell Deficit, Rx++ Feet Elevated on 30 inch box, hands on parallettes, 1 and 1/4 reps)
Conditioning
“DT”
5 Rounds For Time
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
Saturday 2/8/2025
Conditioning
5RFT:
- 500m Run
- 400/500m Ski
- 150m Farmer Carry @ 2x16kg/2x24kg
- 30m Burpee Broad Jump
- 25m Sled Pull @ 3/5 plates
- 30 Wall Balls @ 14/20lb
