Week # 6 of 6
Monday 2/10/2025
Strength
Deadlift
Build to a heavy single
Conditioning
4 Rounds
12 Dumbbell Snatches (50/35)
12 Pull Ups
12/9 Calorie Row
Rest 1 minute b/w rounds
Tuesday 2/11/2025
Strength
Push Jerk
Build to a heavy set of 3
Conditioning
For Time
100 Double Unders
50 Wall Balls (20/14)
25 Ring Dips
Wednesday 2/12/2024
Conditioning
A. 4RFT, resting 60sec between rounds of:
- 20 Goblet Squats @ 16/24kg
- 20 Double Dumbbell Bench Press @ 2×20/2x35lb
- 20 Gorilla Rows @ 2x16kg/2x24kg
- 14/20 Assault Bike Calories
B. 4RFT, resting 60sec between rounds of:
- 20 Bulgarian Split Squats @ 2×20/2x35lb
- 14/20 Ski or Row Calories
- 60sec Front-rack Hold @ 2x12kg/2x16kg
- 60sec Farmer Hold @ 2x16kg/2x32kg
- 25m Sled Push @ 3/5 plates
Thursday 2/13/2025
Strength
A1. Hang Squat Clean, Find a 3RM
A2. Commando Pull Up, 3 sets of 2 RIR
Conditioning
Bergeron Beep Test
Death by EMOM
5 Thrusters (75/55)
5 Pull Ups
5 Burpees
(Rx+ 7-7-7)
Friday 2/14/2025
Strength
A1. Back Rack Reverse Lunge, Find a heavy set of 5/side
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
12 minute AMRAP
3 Sumo Deadlift (135/95, Rx+ 225/155)
6 Toes to Bar
9/7 Calorie Row
Saturday 2/15/2025
Conditioning
For time:
- 500m Run*
- 1000m Ski (A)
- 500m Run
- 50m Sled Pull (B)
- 500m Run
- 80m Burpee Broad Jump (C)
- 500m Run
- 1000m Row (D)
- 500m Run
- 100m Sandbag Walking Lunge (E)
- 500m Run
- 100 Wall Balls
