Week of February 17th, 2025

Monday, February 17th- Endurance

30 min AMRAP:

1 TGU/arm

5 pull-ups

10 burpees

15 wall balls

20 cal row

Tuesday, February 18th

6am-12pm: Open Gym

12pm: PUMP A1. Tempo Bench Press

5x5 @33x1

*compare to 2/4/24, start 5# heavier

A2. Seated Rear Delt Flies

5x12

B1. Chest Flies

3x12

B2. DB Crush Grip Bench

3x12

B3. Seated Lateral Raise

3x12

C1. Seated DB curls

3x12

C2. Dual DB Kickbacks

3x12

D. Pinch Grip Plate Hold

*accumulate 2 min

Wednesday, February 19th- Back Squat Cycle Day 6

A. Back Squat

5x5

*compare to 2/10/25

B. 5 RFT:

10 db suitcase reverse lunges

10 dual db squats

7 pull-ups

Thursday, February 20th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, February 21st- Overhead

A. Push Jerk

5x3

*compare to 1/24/25

B. 21-15-9

Plate G2O

Push-ups

Saturday, February 22nd

9am- Olympic Lifting

A. Muscle Snatch + Snatch Balance

5x (2+1)

B. Snatch (BTK)

10x2

10am- Mobility/Stability