WEEKLY PROGRAMMING

Week # 5 of 6

Monday 2/3/2025

Strength

Deadlift

Build to a heavy set of 2 then perform AMRAP with 65% of that weight

Conditioning

21-15-9

Ground to Overhead (75/55, Rx+ 95/65)

Calorie Row

Tuesday 2/4/2025

Strength

Push Jerk

Build to a heavy set of 5 then perform an AMRAP push jerk with 75% of that weight

Conditioning

5 Rounds For Time

10 Back Squats (95/65, Rx+ 135/95)

10 Bar Facing Burpees

Wednesday 2/5/2024

Conditioning

A. E4MOM x 3

  • 18/25 Row Calories
  • 25 Wall Balls @ 14/20lb

B. E4MOM x 3

  • 18 Sandbag Jumping Good Mornings @ 10kg/20kg
  • 25 Half Burpees

C. E4MOM x 3

  • 25m Sled Push @ 3/5 plates
  • 25m Sled Pull @ 3/5 plates

D. E4MOM x 3

  • 18/25 Ski Calories
  • 25 Goblet Reverse Lunges @ 12kg/16kg

Thursday 2/6/2025

Strength

A1. 3 Position Clean, 3 sets of 3, across

A2. Commando Pull Up, 3 sets of 2 RIR

Conditioning

10-9-8-7…1 

Wall Ball

Pull Up

Sit Up

Friday 2/7/2025

Strength

A1. Back Rack Reverse Lunge, 3 sets of 5/side, across (2.5-5lb heavier than last week)

A2. Push Up, 3 sets of 2 RIR (Rx+ Dumbbell Deficit, Rx++ Feet Elevated on 30 inch box, hands on parallettes, 1 and 1/4 reps)

Conditioning

“DT”

5 Rounds For Time

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerks

Saturday 2/8/2025

Conditioning

5RFT:

  • 500m Run
  • 400/500m Ski
  • 150m Farmer Carry @ 2x16kg/2x24kg
  • 30m Burpee Broad Jump
  • 25m Sled Pull @ 3/5 plates
  • 30 Wall Balls @ 14/20lb
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