Week of February 11, 2024

Monday
Part A
Squat
Work up to a heavy single Back Squat

Part B
Every 3 Minutes for 18 minutes (3 sets of each):
Set 1: 500m Row
Set 2: 5 Hang Power Cleans, 5 Front Squats, 5 Push Press, 10 Burpees over Bar

Wednesday
Part A
Every 90s for 9 minutes
4 Strict Press

Part B
5 Rounds
400m Run
12 Thrusters 65#
9 Heavy Ball Slams 30#

Thursday
Part A
6 Sets
4/leg heavy rear foot elevated split squats
20 situps

Part B
AMRAP 10
10 Bench Press
10 Ball Slams
10 Walking Lunges/Leg

Friday
Shoulder and Hip Mobility for 15 minutes

Warmup

Partner workout
30 min AMRAP - one partner working at a time
50 Calorie Row
40 Double Unders (each)
30 DB Snatch
20 Pullups
1 min plank (together)

Week of February 4, 2024

Monday
Part A
Squat & Press
5 Tempo Back Squats 3s down + 2s pause +1s up

Part B
Every 3 Minutes for 18 minutes (3 sets of each):
Set 1: 400m Run
Set 2: 20 Box Jumps, 15 KB Swings, 10 Pushups

Wednesday
Part A
5 Sets - every 2 minutes
2 Clean and Jerks

Part B
AMRAP 15 minutes
20 Double Unders
1 Clean and Jerk, start at 50% and every set increase by 5-10lbs. Once you have reached your heaviest that you can continue to do, keep at that weight through the remaining time.

Thursday
Part A
6 Sets
4/leg heavy rear foot elevated split squats
20 situps

Part B
AMRAP 10
10 Bench Press
10 Ball Slams
10 Walking Lunges/Leg

Friday
Ankle and Hip Mobility for 15 minutes

Warmup

Partner workout
”You go, I go”
AMRAP 25 min
5 Power Cleans
7 Toes to Bar
11 Wall Balls
100ft 30lb Slam Ball Carry