Week of 022424

Week of 022424

Monday: 

Dynamic Group Warmup

Conditioning:

10 Rounds for Time (20-Minute Cap):

10/7 Cal Assault Bike Sprint

8 Dumbbell Hang Squat Cleans (50/35s)

50-ft Shuttle Sprint

Rest 30 Seconds

Strength: 

Front Squat

3-3-3-2-2-2 @ 70-85%

*5 HIGH Box Jumps immediately after each set 

Wednesday – 

Dynamic Group Warmup

Conditioning:

4 Rounds for Time (18-Minute Cap): 

Run 400M 

15 Toes-to-Bar

10 Deadlifts (225/155)

18 Burpees

Strength: 

Push Press

4-4-4-2-2-2 – Climb to a heavy double

*6 Single-Arm DB Overhead Press per side (light-to-moderate weight) Immediately after each set 

Friday 

Dynamic Group Warmup

Conditioning:

3 Rounds for Time:

Bike 28/25 Cals 

15 Thrusters (95/65)

10 Chest to Bar Pullups 

12 Single-Arm DB Box Step-Ups (50/35s, 6 per leg)

Strength: 

Deadlift

5-5-4-4-3 @ 70-85%

*5 Weighted Pull-Ups immediately after each set 

Saturday- (Open Gym / Optional Partner Workout) 

Partner Workout – 30-Min AMRAP (You Go, I Go Rounds):

12/9 Cal Echo Bike

10 Dumbbell Front Squats (50/35s)

8 Russian KB Swings 

6 Burpee Box Overs