1.13.25 Movement Prep

AMRAP 9 @ easy/mod effort 5 empty barbell strict press 5 empty barbell power jerk 5 empty barbell split jerk :30 accumulated handstand hold/DB overhead iso :30 accumulated dead hang 5x prone IYT raises

Jerk Recovery

5 x 2 @ 95, 95, 95, 100, 100 %

Push Jerk Behind The Neck In Split

5 x 4 @ 55 %

1.23.25 Conditioning

5 rounds: 5 clean jerks @ 65-68% 15 T2B 20 cal ski Scaling: if you don’t want to use a barbell go with a heavy pair of DB’s and do c&j’s. If you don’t have t2b do 15 v-ups or 7-9 strict hanging leg raises.

Strict Press

5 x 8

Weighted Chin Ups

5 x 8

3.25.25 Accessories

EMOM 15 5 BMU 10 kipping HSPU 10 T2B Pick whatever rep range you want to work on. This is just to work on skill and accumulate volume. Scaling: T2B for v-ups, jumping BMU from a box if you don’t have BMU. Dips for HSPU

Overcoming ISO Bench

3 x 1 @ 0:05

Bench Press

1 x 1 @ MAX

Weighted Chin Ups

5 x 8

Single Arm DB Overhead Press

5 x 8

T-Bar Row

4 x 12 @ 8, 8, 9, MAX

Dip

4 x 12 @ 8, 8, 9, MAX

Preacher Curl

3 x 15 @ 9

Skull Crusher

3 x 15 @ 9

DB Lateral Raise

3 x 15 @ 9

3.24.25 Engine

5k run @ race pace into… 2 sets: 25m sled push 25 wall balls Rest 3:00 between these sets. Pace: controlled send Effort: anaerobic

1.21.25 Movement Prep

3 rounds: :03 overcoming iso squat 3x drop box jump (as high as possible) 5e x Cossack squat (hold a couple seconds at the bottom) 7e x SL RDL (hold a light KB or DB)

3.24.25 Weightlifting/Strength

For max load: 1 low hang squat clean + 1 squat clean + 2 squat cleans Log top weight Rest as needed… Build to a heavy single Deadlift (narrow sumo or conventional stance. No straps)

Belt Squat

4 x 12

Single Leg Box Jump

4 x 2 @ 20

Hack Squat

4 x 10

Partner Nordic Hamstring Curl

4 x 6

DB Side Bend

3 x 10 @ 8

Toes to Bar

3 x 10

3.25.25 Conditioning

6 rounds: 3:00 bike erg 3:00 ski erg 15 T2B Pace: sustained Effort: aerobic Keep your HR in zone 2. If it spikes for the T2B that’s fine. Try not to look at the pace but just focus on HR and effort. Scaling: do hanging leg raises for T2B

Overcoming ISO Squat

3 x 1 @ 0:05

Broad Jump

3 x 3

Front Squat

3 x 5 @ MAX, _ , _

Romanian Deadlift (RDL)

4 x 8

Hack Squat

4 x 12

Reverse Hyper Ext

3 x 20 @ 8

Cossack Squat

4 x 10 @ 8

Box Jump

4 x 5 @ 24

Seated Box Jump

4 x 2

Run

@ 45:00

Run

@ 45:00

1.20.25 Movement Prep

3 rounds: (easy-moderate effort) 5e x Landmine anti rotation 5x plyo pushup 5x prone IYT raise -Accumulate :20-:30 handstand hold (freestanding or on a wall) -KB bottom up waiters carry x25y each arm

Seated Banded Strict Press To Pins

9 x 3 @ 50 %

DB Snatch

9 x 2 @ 9

DB Bench Press

5 x 10

T-Bar Row

5 x 12

Dip

4 x 8

Suitcase March

3 x 12 @ 9

KB Overhead Carry

3 x 30 @ 9

Feet Elevated Inverted Row

3 x 20

Push-Up

3 x 20

Incline Bench Press

10 x 2 @ 60 %

Depth Plyo Push-Up

6 x 4

Seated Overhead Press

3 x 8

Dip

4 x 8

Cable Seated Fly

5 x 12

Skull Crusher

4 x 15 @ 9

Chest Supported Lateral Raise

3 x 20

Push-Up

1 x 100

3.27.25 Engine

1 mile warmup 2x 1 mile just above goal pace 1 mile cooldown Rest 4:00 between mile repeats Pace: send Effort: fast

Front Squat To Pins

5 x 2 @ 75 %

Single Leg Box Jump

4 x 2 @ 20

Snatch High Pull

4 x 2 @ 105 %

DB Seated Single Leg Calf Raise

4 x 15 @ 9

3.29.25 Conditioning

5 sets: 21 cal echo bike 15 GHDs 9 overhead squats 95/65 Rest :90 between sets: Pace: controlled send Effort: anaerobic

Leg Extension

3 x 15 @ 9

Back Extension

3 x 15 @ 9

Low Hang Clean

5 x 2 @ 75 %

Lat Pull Downs

4 x 15 @ 8, 8, 9, MAX

1-Arm DB Row

10 x 12

Chin-Up

4 x MAX

Chest-Supported DB Row

5 x 8

DB Hold

3 x MAX

Preacher Curl

4 x 12 @ 9

3.29.25 Engine

EMOM 40 5 power cleans @ 80% 15/12 cal row 5 wall walks Rest

3.7.25 Movement Prep

3 rounds: 5x 90-90 hip flips 20x banded clamshells each leg 1:00 echo bike or bike erg and moderate pace. 10x ATG split squat each leg (body weight) Add whatever else you need to warm yourself up.

Banded Front Squat To Low Box

9 x 3 @ 50 %

Weighted Box Jump

6 x 3

DB Rear Foot Elevated Split Squat

4 x 10 @ 8

Belt Squat

3 x 15 @ 8

Back Extension

3 x 20 @ 8

Box Jumps

4 x 3 @ 7, 8, 9, MAX

Mikkos Triangle

EMOM 40 Min 1: 15 cal echo bike Min 2: 15 cal ski erg Min 3: 15 cal row erg Min 4: Rest This workout is tough and needs to be catered to the individuals fitness. So please be honest with yourself picking a calorie to hold. Each calorie needs to be completed under the minute. If this is your first time pick a lower calorie than you think you can and build from there.