Weekly Programming

Week 1/6

Monday 2/28/2022


Front Squat

Build to a 3 Rep Max


EMOM for 15:

M1: 10 Thrusters (95/65) (Rx+ 115/75)

M2: 10/12 Calorie Row

M3: 12-15 Burpees Over Bar

Tuesday 3/1/2022


A1. Strict Supinated Pull Up (Rx+ Weighted), 5 sets of 5

A2. Deadlift, 5 sets of 5, building


Every 3 minutes for 5 Rounds:

10 Back Rack Reverse Lunges (95/65, Rx+135/95)

15 American Kettlebell Swings (24/16, Rx+32/24)

30-50 Double Unders

Wednesday 3/2/2022


32 minutes of 30 seconds on, 30 seconds off:

S1: Alternating Dumbbell Ground to Shoulder (50/35)

S2: Box Jump Overs (24/20)

S3: Alternating Dumbbell Snatch (50/35)

S4: Tuck Ups (Rx+ V-Ups)

Thursday 3/3/20222


Hang Squat Snatch

8 sets of 2, building


10 Rounds For Time:

3 Hang Power Snatch (75/55, Rx+ 115/75)

3 Overhead Squat (75/55, Rx+ 115/75)

6 Toes to Bar

Friday 3/4/2022


A1. Split Jerk, 5 sets of 2, building

A2. Front Foot Elevated Goblet Reverse Lunge, 4 sets of 8/side, building


For Time:

30 Power Cleans (95/65, Rx+135/95)

30 Shoulder to Overhead (Rx+ Strict HSPU’s)

15 Power Cleans (95/65, Rx+135/95)

15 Shoulder to Overhead

Saturday 3/5/2022


A. Bench Press

4 sets of 10, building

B. Back Squat

4 Cluster Sets

2-2-2, building

Optional Accessory:

C1. Deficit Push Ups, 3 sets of max reps

C2. Bent Over Dumbbell/Kettlebell Rows, 3 sets of 10-12, across

C3. Pike Overs, 3 sets of 8-10/side

C4. Hollow Flutter Kicks, 3 sets of 30-40

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