Wednesday
2/25/2026
A. Take 12 minutes to complete 4 sets
A1. Close grip bench press @ 30X1 x5-7 reps
A2. Farmers walk Max shuttles in 60 seconds @ 70#/53# per hand
*starting load @ 70% of 1RM bench press or moderate load across
B. 10 minute AMRAP
3 Power Clean and jerks @ 155#/105#
6/4 strict pull-ups
9 box-jump on and over 24″/20″
Essentials
EMOM 25 minutes
min 1- Row 10/8 cals
min 2- 12-14 wall ball
min 3- Bike erg 10/8 cals or ski erg 9/7 cals
min 4- 10 kbs + 10 ab-mat sit-ups
min 5- rest
*HARD cap 45 seconds for all minutes
+
Extra Credit
12 DB overhead tricep extensions
30 banded bicep curls
x3 sets