Monday the 28th to Friday the 4th of February

Monday

1. every 90 seconds for 7 rounds

1 squat clean + 1 hang squat clean + 1 split jerk
or
1 squat snatch + 1 hang squat snatch + 1 overhead squat (for people who have been to Martinas lifting class and been thought the snatch from scratch)

aim to increase weight each round but prioritze good technique

2. amrap 7 minutes

7 devils press 22/15kg
30 double unders

optional finisher – 1k ski

Tuesday

2 minutes on 1 minute off for 2 rounds – 23 minutes in total

1. mountain climbers
2. d-ball cleans
3. bike for cals
4. dumbbell squats – 1 dumbbell in each hand

finisher – 5 minutes of:

30 seconds pushups
30 seconds scissor kicks

Wednesday

1. squat stamina builder

emom by 12

even – 3 front squats
odd – 6 back squats

2. Open workout 12.3

amrap 18

15 box jumps 24/20″
12 pushpress 52/35kg
9 toes to bar

Thursday

density training – 20 minutes

dumbbell bench press press – 10 to 15 reps
15 strict pullups + ring rows – max set of strict pullups and finish the 15 reps with ring rows
20 d-ball back step lunges – 10 each leg

or

3 by 1k row with 3 minutes break between each

finisher – 400 meter run as fast as humanly possible

Friday

teams of 2:

amrap 25 minutes

60 thrusters 45/30kg
3 rope climbs or 6 bar muscleups
60 bar facing burpees
3 rope climbs or 6 bar muscleups
60 dumbbell hang squat cleans 22/15kg
3 rope climbs or 6 bar muscleups
60 situps

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