Week of 1/13/25 - 1/17/25
Monday - 1/13/25
Bench Press
10-8-6-4-2 | Increase
Score = Weight
3 Rounds - For Time:
60’ DB Suitcase Lunge (50/35 lbs)
15 Burpees
Score = Total Time
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Tuesday - 1/14/25
Alt. EMOM - 20 Minutes:
10 Shoulder to Overhead (95/65 lbs)
30” Weight Wall Sit (25/15 lbs plate)
10/7 Cal Ski
15 Wall-Ball (20/14 lbs)
Score = Rounds Completed
Wednesday - 1/15/25
4 Minute AMRAP’s | 4 Minute Rest between AMRAP’s
D-Ball Over Shoulder
Sled Push (185/125 lbs)
Concept 2 Bike (Cals)
Sit-ups
Score = Total Reps (4 scores)
Thursday - 1/16/25
Overhead Squat
5x2 (Same Weight)
Score = Weight
For Time
15-12-9:
Overhead Squat (95/65 lbs)
Chest to Bar Pull-ups
Score = Total Time
Rx1= Pull-ups
Rx3= 115/75 lbs
Friday - 1/17/25
EMOM - 10 Minutes:
3 Hang Power Cleans (Same Weight)
Score = Weight
Time Trials:
1000m Row x 2 (4 Minute Rest)
Score = Time (2 Scores)
