Week of 1/27/25 - 1/31/25
Monday - 1/27/25
Strict Press
5x3 (Same Weight)
Score = Weight
4 Rounds - For Time:
250m Row
10 Handstand Push-ups
Score = Total Time
Rx1= 30” Handstand Hold
Rx3= 20’ Handstand Walk
Tuesday - 1/28/25
20 Minute AMRAP:
1000m Bike
35 Double Unders
10 Squat Snatch (95/65 lbs)
Score = Total Round + Reps
Rx1= 75/55 lbs
Rx3= 115/75 lbs
Wednesday - 1/29/25
Tabata - 8 Rounds 20” work | 10” Rest - Not Alternating:
Ski (Cals)
Bench Press (75/55 lbs)
Sit-ups
Score = Total Reps (3 Scores)
Rx1= 45/35 lbs
Rx3=95/65 lbs
Bicep Cash-out:
4 Sets Dumbbell Drop Set
Athlete picks 4 weights
* Perform 10 reps and immediately move onto the next weight. Rest as needed between sets
Score = Weight
Thursday - 1/30/25
Front Squat
10x2 (Same Weight)
Score = Weight
For Time:
21-15-9
Med-Ball Cleans (20/14 lbs
* 10 Burpee shuttle runs (30’) after each round
Score = Total Time
Friday - 1/31/25
Tricep Rope Pull-Down
5 x 10 (Same Weight)
Score = Weight
GHD Hip Extension
5 x 10
Score = Reps
Hollow Hold
5 x 30” Hold (1 MInute Rest)
Score = Time Held unbroken
Kettlebell Pull Through
5x10 (Same Weight)
Score = Weight
