Week of 1/20/25 - 1/25/25
Monday - 1/20/25
Back Squat:
3-3-3-2-2-2 | Increasing
9 Minute Ladder:
+3 Back Squats (95/65 lbs)
18 Double Unders
Score = Total Reps
Tuesday - 1/21/25
Weighted Ring Dips:
3-3-3-3-3 | Increasing
3 Minute AMRAP x 4 | 1 Minute Rest:
3 Ring Dips
6 Kettlebell Swings (32/24 kg)
9 Sit-ups
Score = Total Rounds + Reps (4 Scores)
Rx1 = 24/16 kg
Rx3 = V-Ups
Wednesday - 1/22/25
20 Minute AMRAP:
5 Burpee Toes to Bar
10 DB Step-ups (50/35 lbs) (24/20”)
15/12 Cal Row
Score = Total Rounds + Reps
Rx1 = 20/16” Box
Rx3 = Burpee 2 Toes to Bar
Thursday - 1/23/24
15 Rounds - For Time:
10 Wall Ball (20/14 bs)
2 Clean & Jerks (155/105 lbs)
Score = Total Time
Rx1 = 135/95 lbs
Rx3 = 185/125 lbs
Friday - 1/24/25
5 Rounds - 1 Minute Stations | 30” Rest:
Ski (Cals)
C2 BikeErg (Cals)
Double KB Deadlifts (24/16 kg)
Score = Total Reps
Rx1 = 16/12 kg
Rx3 = 32/24 kg
