2.21.25

Strength
3 Rounds E2M
1 Shoulder Press

5 Rounds E2:30M
Push Press
2x2; 3x1

Conditioning
DB Bicep Curls
3 set complex
8 DB Bicep Curls +
8 DB Hammer Curls

Accessory
6x50’ Sled Push

2.12.25

Strength
7 Rounds E4M
5 Bench Press
Max Effort Dips
Last tested on 3/30/2024

Accessory
Tabata Bike x2
Rest 2 minutes between

2.4.5

Metcon
“Grace”
30 Clean & Jerks @ 135/95
Last tested on 5/23/2022

At 8-minute mark, in 10 minutes,
Find 1 RM Clean & Jerk

Accessory
Reverse Hypers 5x20

1.29.25

Strength
7 Rounds E3M
Power Cleans
2x3; 2x2; 3x1

Accessory
10 min EMOM
O: 15 Hollow Rocks
E: 15 GHD Sit-ups

1.25.25

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
3 Tall Jerks

Strength
4 Rounds E2M
3 Hang High Pulls

4 Rounds E2M
3 Clean Deadlifts w/ 4” riser

4 Rounds E3M
1 Clean +
1 Front Squat +
2 Split Jerks

CrossFit
Strength
7 Rounds E3M
Back Squats
2x5; 2x3; 3x1

Metcon
75 Wallballs @ 20/14