Monday
Buy in – EA Warm up
Metcon – 5 sets
450m Row
-with 1 minute rest b/t sets-
2 sets:
7-5-3-1
Deadlifts (225/155)
6-4-2-1
Wall Facing Strict Handstand Push Ups
-rest 3 minutes b/t sets-
If time
A) Take 10 minutes to establish a HEAVY Overhead Squat
-Then-
2 Sets
3 Overhead Squat @80% of heavy single
Tuesday
Buy in – 2 Sets
1:00 Row OR Ski (moderate)
10 Kip Swing
20 Alt Leg V-Up
5 No Jump Burpee
5 Box Jump Over (low)
Metcon-
3 Sets:
7 Toes to Bar
7 Burpee Box Jump Overs (24”/20”)
7 Toes to Bar
7 Burpee Box Jump Overs (24”/20”)
7 Toes to Bar
-rest 1:1 b/t sets-
Rx+ do 10s
Prep – 3 Sets
10 Seated Dumbbell Bicep Curls
10 Weighted Hip Thrust
10 Banded Push Ups
A) 10 Sets (New set every minute)
1 Behind Neck Jerk + 1 Split Jerk
*Build up to 80-85% 1RM Split Jerk over the course of 10 sets
Wednesday
Buy in – 2 Sets
:30 Bike (moderate)
10 Wall Ball (light)
:30 Row (moderate)
50 Single Unders
4 Dumbbell Single Leg (light) (each side)
8 Dumbbell Hang Snatches (light) (Each side)
A) 4 Sets
3 Muscle Clean @6-8/10 RPE
*Rest as needed between sets
B) Take 10 minutes to establish a HEAVY High Hang Clean
-Then-
2 Sets
3 High Hang Clean @80% of heavy single
Metcon – EMOM 6 Minutes
Odd Minutes: 12 Wall Balls (20/14) (10’)
Even Minutes: 10/8 Calorie Bike
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 50 Double Unders
Even Minutes: 10/8 Calorie Row
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 10 Dumbbell Snatches (50/35)
Even Minutes: 10/8 Calorie Bike
Thursday
Buy in – EA Warm up
A) Push Press – 4×5 at 60-70%
Metcon – 15 Min AMRAP easy if Open is goal!
16 Box Step ups
8 Burpees
16 Cal Erg
Coach led stretch
Friday
Open 25.1 !!
Warm up – Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
5 Inchworms
5 Spiderman/World’s Greatest Stretch (each side)
10 Banded Lat stretch (each side)
5 Kickstand RDLs (light)
10 wrist rocks
0:30 machine (fast)
Workout Prep
2 sets (at workout pace):
3 Burpees over Dumbbell
3 Dumbbell Hang Clean and Jerk
10ft Lunge
4 Burpees over Dumbbell
4 Dumbbell Hang Clean and Jerk
15ft Lunge
-Rest 90-120 seconds between sets (increase pace each set)-
25.1!!
As many rounds and reps as possible in 15 minutes of:
- 3 lateral burpees over the dumbbell
- 3 dumbbell hang clean-to-overheads
- 30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Cool down!
5-10+ minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2×10 Cat Cow
1 Minute Child’s Pose
1-2 Minutes Couch Stretch
1 Minute Forearm Smash
February 24, 2025
