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Wednesday 12/17/25

Warm-Up - 2 rounds

200m jog

10 air squats

10 Band Good Morning

20-sec side plank each side

Empty Barbell

4x4 deadlift


Deadlift

5×5-Rest 90 sec ( all reps at one weight)

Accessory - 3 rounds

8 DB Bulgarian split squats (each leg)

15 KB swings



14 min - AMRAP

8-devils presses

6-wall balls

4-db thrusters

2-burpess

 
 
 

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Monday 12/15/25

Warm-Up : 3 rounds 8 Jump Shrugs 6 Hang Power Cleans 4 Front Squats 2 Power Cleans (light) Accessory Work 3×8 Barbell Rows 3×10 Core Stability weighted plank Strength Build to a Heavy Power Clean for

 
 
 
Friday 12/12/25

Warm-Up 3 rounds 30 sec Jump Rope 8 Push-Ups 10 Goblet Squats (light) TEAM - 18 min AMRAP All reps split-You go, I go (one person works at a time) 24 DB Snatches (50/35) 12 T2B or KTC 24 DB Front Rac

 
 
 

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