Pendulum squats
Leg press
Landmine cleans + jerks
Zercher Squat 12-8-6-4 @40,40,45,50kg
First set broken into 6,3,3
Pull ups 10,8,6,4 all body weight
11r of 500m ski
60s rest
Average 2:21.2/500m
013125
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Monthly Archives: January 2025
013025
45Min Amrap of:
750M Run
20 Box Step overs 24″ 20KG
15 Strict Pull Ups
20M Farmers Carry @32.5KG DBs
5R + 750M + 12
012925
Bench Press
Chinese Rows
Landmine Cleans
Landmine Jerks
Landmine Press
012825
45Min Easy Run
5.38KM | 8:20/KM | 168 SPM | 110BPM
012725
50m Sled Push 150KG
1k Run
50m Sled Pull 125KG
500m Run
5R:
10 Cal Ski
12 Push Ups
20 Reverse Lunges @20kg
012625
30Min Zone 2 – 6:06/KM | 129BPM | 4.93KM |182SPM
012525
100 cal Row – 8:33
150 Wall Balls @6kg (Everytime break 8 Burpee over Rower) – 20:23
012425
Hang Power Clean 3×3 @65KG
Bench Press 6×3 @62.5KG
3R
Max Ring Rows – 20,15,15
Max Push Ups – 25,22,20
Max DB RDL @20KG DBs – 15,12,15
012325
10Min Warm Up Run
14Rounds:-
1Min Fast Run
1Min Slow Run
Total Including Warm Up-
6.6KM | 5:46/km | 171SPM | 147BPM
012125
82min run – 10.92KM | 7:33/km | 172 SPM | 120BPM
Wanted to do 90mins but foot was hurting