Week of February 26, 2023

Day 1
Part A
4 Sets
30s on, 15s off
GHD Situps
Weighted GHD Back Extensions
Lat Pulldowns
DB RDL L
DB RDL R

Part B
EMOM for 15 minutes
Min 1: 12 DB Walking Lunges
Min 2: 12 Ball Slams
Min 3: 12 Heavy KB Swings

Day 2
Part A
1 Clean Pull to Hip + 1 Clean Extension + 1 Clean

Part B
5 Rounds
50 Double Unders
10 Clean and Jerks
10 Burpees
Rest 1 min between rounds

Day 3
Part A
4 sets of 3 Tempo Bench Press at 80%
3 seconds down, 2 seconds up

Part B
5 Rounds
1 min: Max Distance Row
1 min: Max Box Jumps
1 min: Max KB Swings
1 min: Rest

Week of February 19, 2023

Day 1
Part A
5 Sets
30s on, 15s off
L Rear Foot Elevated Split Squats
R Rear Foot Elevated Split Squats
Jefferson Curl
Pullups

Part B
AMRAP 14
60-calorie row
50 hanging knee raises (or candlesticks)
40 wall-ball shots
30 cleans
20 pushups

Day 2
Part A
EMOM12
2 Clean Pulls + 1 Clean Extension + 2 Cleans

21 DB Hang Clean
42 double-unders
21 DB thrusters
18 DB Hang Clean
36 double-unders
18 DB thrusters
15 DB Hang Clean
30 double-unders
15 DB thrusters

Day 3
Part A
5 sets of 3 Bench Press at 87.5% of your max

Part B
EMOM16
Even Minute: 8 Calories Bike
Odd Minute: 12 Wall Balls