Tuesday 4-15-25
For load:
3-3-3-3-3-3-3
Back squat
Monday 4-14-25
5 x 2:00 rounds:
10 deadlifts 185/125
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.
Sunday 4-13-25
800-meter run
25 dumbbell push presses 50/35
400-meter run
20 dumbbell push presses
200-meter run
15 dumbbell push presses
Saturday 5-12-25
20 rounds for time:
3 pull-ups
6 push-ups
9 air squats
Friday 4-11-25
For calories:
30:00 row
– Perform 2 power snatches every 20 calories.
Thursday 4-10-25
RX
For time:
30 box jumps 30/24
1,600-m run
30 alt double db renegade rows 50/35
Wednesday 4-9-25
AMRAP 12:
100-m single-DB suitcase carry 70/50
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm
Tuesday 4-8-25
RX
For load:
Deadlift
5-5-5-5-5
Monday 4-7-25
21-18-15-12-9 reps for time of:
Knees-to-elbows
Front squats 115/75
Sunday 4-6-25
Murph prep
3 rounds
400m run
5 sets of:
5 pullups
10 pushups
15 squats