Monday 2-3-25
For time:
15-12-9-6-3 reps of:
Deadlifts 225/155
5-4-3-2-1 reps of:
Rope climbs
Sunday 2-2-25
For time:
60 wall-ball shots 20/14
50 toes-to-bars
40 push-ups
Saturday 2-1-25
For time:
400-m run
18 muscle-ups
400-m run
15 muscle-ups
400-m run
12 muscle-ups
– Partners run together and share muscle-up reps as desired.
Friday 1-31-25
5 rounds for time:
16/20-cal row
15 front-rack lunges 75/55
Thursday 1-30-25
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets
Wednesday 1-29-25
5-10-15-20-25 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses 50/35
– Complete 30 double-unders after each round
Tuesday 1-28-25
AMRAP 3:
Snatches 135/95
Monday 1-27-25
AMRAP 9:
9 burpees to a target (12/12 in
10 pistols
Sunday 1-26-25
For time:
2,000-m row
– Every 2:00 including 0:00, perform a :20 support hold on the rings
Saturday 1-25-25
AMRAP 20 with a partner:
10 sumo deadlift high pulls 75/55
10 wall-ball shots 20/14
– Each partner completes a full round before switching; one partner works at a time.