Week of May 18, 2025

Monday

Warm Up

3 Rounds: 10 Air Squats, 8 PVC Pass-Throughs, 6 OH Squats with PVC, 20s Hollow Hold

Strength

EMOM 90s x 8: 1 High Hang Snatch + 1 Hang Snatch + 1 OHS - same complex @ slightly heavier (add 5–10 lbs)

Workout

For Time (12-min cap): 21-15-9 of DB Snatch, Goblet Squat, Row Calories

Wednesday
Warm Up

3 Rounds: 10 Goblet Squats, 8 Band Good Mornings, 6 Jump Squats, 30s Plank

Strength

4x5 Speed Front Squats @ 65%

Workout

4 Rounds for Time: 10 Hang Clean & Jerks, 200m Run, 16 Russian Twists

Friday
Warm Up

3 Rounds: 10 Scap Pushups, 8 DB Floor Press, 6 Ring Rows, 10 Band Pull Aparts

Strength

5x4 Narrow Grip Bench Press @ slightly heavier

Workout

AMRAP 15: 10 KB Swings, 12 Walking Lunges, 30s Wall Sit, 8 Pike Pushups

Week of May 11, 2025

Monday
Warm up
3 Rounds: 10 Air Squats, 8 PVC Pass-Throughs, 6 OH Squats with PVC, 20s Hollow Hold
Strength
EMOM 90s x 8: 1 High Hang Snatch + 1 Hang Snatch + 1 OHS @ light technique weight
Workout
AMRAP 14: 6 DB Thrusters, 12 Step-Ups, 100m Farmer Carry, 10 Sit-ups

Wednesday
Warm up

3 Rounds: 10 Goblet Squats, 8 Band Good Mornings, 6 Jump Squats, 30s Plank

Strength

4x6 Speed Front Squats @ 60%

Workout

3 Rounds for Time: 15 Kettlebell Swings, 20 Air Squats, 12 Box Jumps, 10 Burpees

Friday
Warm up

3 Rounds: 10 Scap Pushups, 8 DB Floor Press, 6 Ring Rows, 10 Band Pull Aparts

Strength

5x5 Narrow Grip Bench Press @ moderate-heavy

Workout

AMRAP 12: 5 Push Press, 10 V-Ups, 8 Box Step Overs, 20 DU or Jumping Jacks

Week of May 4, 2025

Monday
Strength Circuit - 35s on / 25s off
Weighted Glute Bridge
Russian Twists
DB Death March
Back Extensions/Superman

Part B
8 Rounds
10 Calories on Rower
10 DB Thrusters
10 Double Unders

Wednesday
Part A
4 sets
12/leg Bulgarian Split Squats
12 Weighted GHD Back Ext
12 Prone Banded Hamstring Curls

EMOM 16min
Min 1: Shuttle Sprints
Min 2: Parallete Shoot Through or L-Sit Hold
Min 3: Shoulder to OH with DB’s
Min 4: Rest

Friday
For max reps
2 minutes of: Thrusters
2 mins of: Back Squats 45# Max
1 min of: Pullups

5 min rest

For max reps
2 minutes of: Kettlebell Swings
2 minutes of: Back Squats
1 minute of: Rowing for meters

5 min rest

For max reps
2 minutes of: Clean & Jerk
2 minutes of: Back Squats
1 minute of: V-ups

Week of April 20, 2025

This is our last week of these strength movements so we’re going heavy this week. We’ll be moving onto some new movements for the next 6 weeks.

Monday
Work up to a heavy Hang Snatch
8x1 every ~90sec

8 x 20 secs / 10 secs
Tabata Hollow Rock
Tabata Jumping Lunge
Tabata Superman Hold
Tabata KB Pull Throughs

Wednesday
Last week of Speed Squats!
8 sets of 1 at 75% of your max as fast as possible. Smooth down and then stand up as fast as possible.

Jack
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

Friday
Narrow Grip Bench Press
5x1
Work up to a heavy single

Complete as many rounds as possible in 25 mins of:
5 Deadlifts, 275/185 lbs (heavy!)
30 Mountain Climbers
Row, 500 m

Week of April 13, 2025

Monday
1 High Hang Snatch + 1 Low Hang Snatch + 1 OH Squat
Every 2 minutes for 12 minutes

4 rounds, 1 min per station, for max reps of:
Reverse Situp
Reverse Lunge with weight (DB's, Barbell, etc.)
Double Under
Rest 1 min

Wednesday
Speed Front Squats
4 sets of 2 reps at 70% of your max as fast as possible. Smooth down and then stand up as fast as possible.

Each for time:
Row: 3x 1 km

Rest 3 mins between efforts.

Friday
Narrow Grip Bench Press
5x3
Work at a heavy set of 5

Complete as many rounds as possible in 12 mins of:
9 Pushups
6 Assault Bike Calories
9 Dumbbell Snatches, 35/20 lbs