Week of February 9, 2025

5x3 Back Squat
*Use the same or slightly more than what you used last week for the 5x3
Alternate with
12 total KB Pull Through

For time: 14 min Time Cap
50 Jumping Squats
400m Run
30 TTB or V-Ups
20 Pike Pushups
100m Farmer Carry 35#
*in remaining time, max Pullups

Wednesday
4x8 Deadlifts
*Use the same or slightly more than what you used last week for the 4x8
Go every ~2 minutes

Not for Time
4 Rounds
100ft OH KB Carry
100ft Farmer Carry
30 Weighted Lunges
15 Good Mornings

Friday
5x3 Strict Press *increase from last week, even using the small kg change plates for an increase in weight
Alternate with
12-15 Band Pull Aparts

21-15-9
Wall Balls
Cal Bike

Abs - Coaches Choice

Week of February 2, 2025

Monday
5x3 Back Squat
*Use 110% of what you used for the 5x5 Back Squat
Alternate with
8-12 Hanging Knee Raises
*tuck your knees as high as possible and roll backwards pushing away from the bar to use as much of your abs as you can

10-30-50-30-10 reps, for time of:
Dumbbell Snatch, 30/20 lbs
Double Under

Wednesday
4x8 Deadlifts
Use 85% of what you used for the first two weeks of the year at your 4x6 sets.

Tabata 16
Walking Lunges
Skull Crushers
Bicep Curls
Hamstring Curls

Friday
5x3 Strict Press
Alternate with
8-12 Chest Supported Row
*go over to the body building pit between sets and complete your rows

5 rounds, each round for time, of:
12 Front Rack Lunges, 55 lbs
9 Hang Power Cleans, 55 lbs
12 Box Jumps
Rest 2 min between rounds