Week of March 9, 2025

Monday
Hang Snatch (full squat!)
Every 90 seconds
8 sets of 2 reps

Time Cap 20 min
40-30-20-10
Ball Slams
Squat with Slam Ball
500m Row/400m Run after each and to finish

Wednesday
Speed Front Squats
4 sets of 8 reps at 50% of your max as fast as possible. Smooth down and then stand up as fast as possible.

AMRAP 12 minutes
1 Thruster
1 Pullup
2 Thrusters
2 Pullups
3 Thrusters
3 Pullup
4 Thrusters
4 Pullups
...
Continue adding 1 rep each round to each movement until time expires.

Friday
Narrow Grip Bench Press
5x5
Work at a heavy set of 5

6 rounds of:
1 minute of bike for calories
1 minute of burpees
1 minute of double-unders
1 minute of rest
Try for as many reps as possible of EACH exercise, not just total score.

Week of March 2, 2025

Monday
Upper Body DB Circuit
4 rounds
10-14 reps of each
Lateral Raises
Seated Press
Shrugs (go heavy on these)
Bench Press
28 Bicycles (ab crunch with tucked knee)

AMRAP 20
Heavy single DB Carry from bay door to SoCal sign and back. Switch hands at SoCal sign (focus on core stability and level shoulders, no leaning)
6 Devil’s Press
30 Reverse Lunges total
30 Double Unders

Wednesday
Part A
4x6 Deadlifts
*Use 10-20# more than what you used last week for the 4x6
Alternate with
30s Copenhagen plank

Part B
4 Rounds, 1 min per station
Knees to Elbows
Hang Squat Clean
Bike Cal
Push Jerk
Rest

*Try and find an accurate number you can keep up with each round (don’t do a ton the first minute and then waay less the last minute). Plan to work for ~45s.