Week of Feb 23, 2025

Monday
Part A
Max Back Squat
5 - 3 - 3 - 1 - 1 - 1….
Get after it!

Part B
4 rounds, 1 min per station, for max reps of:
Sit-up
Reverse Lunge
Double Under
Rest 1 min

Wednesday
Part A
4x6 Deadlifts
*Use 10-20# more than what you used last week for the 4x6
Alternate with
40s weighted plank (25# or more)

Part B
5 Rounds
20ft DB Death March
15 DB Thrusters 20#
10 Pushups
5x/side KB Pull Through (10 total)

Friday
Part A
5 - 5 - 3 - 3 - 1 Strict Press
Max set of Strict Press today!

Part B
7 min AMRAP
5 Hang Power Cleans
8 Walking Lunges with DB Overhead (total, switch arm up each round)
11 Bench Dips

Part C
5-10 max sprints from Dumpster to the Gate walking back each time for rest
# of sets determined by how much time is left

Week of February 16, 2025

Monday
Back Squat
5 - 5 - 3 - 3 - 1
Work up to a heavy back squat, we are going to max our back squat next week so use this week to get a ballpark of what you’re going for next week.
Alternate with
45s weighted plank (25# or more)

12min AMRAP
9 Hang Power Cleans, 65/45 lbs
9 Half Burpees (chest doesn’t go to the ground, just get into plank position. If you are modifying to a bench, do a full chest to bench burpee)
9 Hanging Knee Raises with Twist

Wednesday
4x6 Deadlifts
*Use 10-20# more than what you used last week for the 4x8
Go every ~2 minutes

For Time:
10-9-8-7-6-5-4-3-2-1
Overhead Squat
Double Unders
Calories Rowed

Friday
5 - 5 - 3 - 3 - 1 Strict Press
Same ideas as back squats earlier in the week. Use today to get a gauge on a max press for next week.
Alternate with
10-12 Bent Over Row DB or BB

For time:
30 Squat Clean Thrusters, 115/75 lbs

Coaches choice abs after