Week of 2/17/25 - 2/14/25
Monday - 2/17/25
EMOM x 7:
3 Clean & Jerks
Option to increase
3 Rounds - For Time:
500m Row
10 Clean & Jerks (135/95 lbs)
Score = Total Time
Rx1 = 115/75 lbs
Rx3 = 155/105 lbs
Tuesday - 3/18/25
20 Minute AMRAP:
5 Toes to Bar
10 Double DB Hang Squat Cleans (40/25 lbs)
15 Sit-ups
Score = Total Rounds + reps
Rx1= 30/20 lbs
Rx3= 50/35 lbs
Wednesday - 3/19/25
5 Rounds - 1 Minute Stations | 30” Rest:
C2 Bike Erg (Cals)
Bar Facing Burpees
Handstand Push-ups
Deadlifts (185/125 lbs)
Score = Total Reps
Rx1 = 155/105 lbs
Rx3 = 225/155 lbs
Thursday - 3/20/25
Front Rack Walking Lunge:
20’ Distance
Establish a Max
3 Minute AMRAP x 3 | 1 Minute Rest:
15 Wall Ball (20/14 lbs)
30 Double Unders
Max Box Jump Overs (24/20”)
Score = Total BJ Overs (3 Scores)
Friday - 3/21/25
Bench Press 1-½:
3-3-3-3-3 | Increasing
For Time
9-15-21-15-9:
500m Bike*
KB Sumo Deadlift High Pulls (24/16 kg)
Push-ups
* Bike is always 500m
Score = Total Time
Rx1 = 16/12 kg
Rx3 = 32/24 kg
