Week Of 021725

 Week Of 021725

Monday:

Dynamic Group Warmup

Conditioning:

Every 3 Minutes x 5 Rounds:

• 12/9 Cal Bike 

• 8 Burpee Box Jump Overs (24/20)

• 6 Front Squats 135/95

Optional: Climb Each round on Front Squat

Strength: Front Squat

4-4-4-4-4 @ Moderate Load (~65-75%)

Wednesday: 

Dynamic Group Warmup

Conditioning:

12-Minute AMRAP:

• 30 Double Unders (or 60 Singles)

• 10 Hang Power Cleans (115/75)

• 10 Pull-ups (Scale: Jumping, Banded, or Ring Rows)

Strength: Push Press

5-5-5-3-3 – Build to a heavy 3

Friday: 

Dynamic Group Warmup

Conditioning:

For Time:

• 40 Wallballs (20/14)

• 20 Toes-to-Bar/Hanging Knee Raises

• 30 DB Front Squats (50/35s)

• 20 Toes-to-Bar

• 40 Wallballs

Strength: Deadlift

3-3-3-3-3 – Build to a heavy 3

• Maintain control on the eccentric; no bouncing.

Saturday (Open Gym / Optional Partner Workout) 25 Min AMRAP (You Go, I Go Rounds):

• 12/9 Cal Bike

• 10 DB Snatches (50/35) 

• 8 Burpee Pull-ups

• 6 Front Squats (135/95)

Partners alternate full rounds. Push the pace when it’s your turn; enjoy the rest.