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