Strength : Deadlift 3,3,3,3,3 @80% Every 2:30 Bench Press 5,5,4,4,3 @70%,75%,80%,80%,90% Superset with 10 Gorilla Rows each set. Every 3:00 Conditioning : FOR TIME BUY IN 50/42 CALS BIKE 5 RDS OF 12 S/A DB THRUSTERS 8 BURPEES 12 V UPS CASH OUT 50/42 CALS ROW TIME CAP 12 MINS

Back Squats 5x 5 Then 3rounds at Easy pace DB walking lunge 1 length 10 weighted box step ups 20 second hollow hold Wod EMOM 1. 8 Cals bike alt row 2. ⁠5 Barbell Thrusters 3. ⁠10 ring rows / 5 pull ups 4. ⁠10 slam Balls

45 MIN AMRAP (PARTNER) Run 400m Together  800/700m Ski 30 Target Burpees  1600/1400m Bike Erg 60 Sandbag Squats  800m Row  50/40 Cals Echo Bike

Wednesday 730 Strength session Shoulder press 8 reps Goblet squats 8 reps Romanian deadlift 8 reps 10 minutes amrap part A 500m bike 40 jump lunges 30 sit ups 20 push ups 10 minutes amrap part B 500m run 40 weighted step ups 30 ring rows 20 Burpees

STRENGTH: EMOM X 10 1 Power Clean & 1 Split Jerk  WORKOUT: 12 MIN AMRAP Row 400m/Bike 800m  15 Wall Balls  15 CTB/Pull Ups 15 Db Snatch

Partner up 65 minute AMRAP 1. 1000m assault runner 2. 1000m Ski 3. 8 lengths Burpee Broad Jumps 4. 4 lengths Sled Push 5. 1000m Row 6. 50 cals Echo Bike

Strength : Strict Press 5,4,4,3,2 ( Build to a heavy Double ) Superset with 5 Strict pull ups. ( add weight if needed ) Every 3:00 Conditioning : EMOTM X 20 1st Ski 10/8 Cals 2nd 40 Double unders or 60 Single Skips 3rd 10 TTB 4th 8/7/6/5/4 Thruster *decrease the thruster rep by 1 each round.

3 Mins of Bike Run Row Ski REST 1 MIN 2 Mins of Bike Run Row Ski REST 1 MIN 1 Mins of Bike Run Row Ski

WEEK 5/6 Mamas in Motion- week 5/6 – Monday 03/11/2025 Lower-Body focus- Hip thrust- 12, 12, 10 & 10 (x1 DB if possible) (3-sec pause at the top)  DB step ups- 12 x 4 (6 on each side) 16 EMOM (every minute on the minute, 40 on, 20 off  10 calories  12 wall balls  14 KB swings  16 snatches

Strength : Back Squat (Week 3) 8,8,8 @65%,65%,70% 5,5 @75%,75% Every 2:30 Conditioning : Partner up . AMRAP 20 MINS 12 Burpee Box Jump overs 24/20 Cal Row 20 Double DB Forward lunges 20 HSPU or HRPU 24/20 Cals Bike 20 Double DB Push press