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

Partner up . ( 32.min AMRAP ) Bike 60/50 Cals 40 PB Reverse Lunges 30 Pull ups Row 60/50 Cals 40 Thrusters ( Db or Bar ) 30 burpee over bar Ski alt Run 60/50 Cals  40 Singel arm DB STOH 30 TTB/KNEE RAISWS /VUPS

STRENGTH: EVERY 2 ½ MINS X 5  A:Deadlifts 5 @70% + 10 DDB Rows B: Bench Press 5 @70% + 5-10 Chin Ups  WORKOUT: 8 MIN AMRAP  30 Double Unders/60 Single Skips  20 Sit Ups  15 Db Snatch  12/10 Cals Air Runner

EVERY 12 MINS X 4 (10 MIN CAP EACH ROUND) A:  Bike 3000/2800m Ski 1000/900 Max Burpees Remaining Time  B: Row 1200/1100m Air Runner/Echo Bike 90/80 Cals  Max Pb Squats Remaining Time  Complete 2 rounds of each alternate between A&B

Workout A 14 min amrap Bike 1600m 40 wallballs 30 ground to overhead 20 Burpees to plate Workout B 14 min amrap 1000m relay run 40 reverse lunges 30 ring rows 20 sit ups 2 sled push