Week of Monday, March 17th, 2025

Week of Monday, March 17th, 2025 

Monday, 3/17/25

Warmup: 

a. 3 rounds

5 crawl outs with push-ups

10 wall facing squats

15 tricep pulldowns

20 second back rack hold

b. Work up to working weight in 3 sets of 10/8/5 back squats

A1) Back squats - 5 x 2

- increasing

- heavier than last week

A2) Tempo weighted push-ups - 5 x 3

- 3 down : 1 at bottom : 1 up

- weighted if possible

B) For time : 40-30-20-10

Goblet lunges

Sit-ups

Tuesday 3/18/25

Warmup : 2 rounds

30 second plank

30 Jumping jacks

30 mountain climbers

30 butt kickers

A) 30 min EMOM - 3 rounds - 40 sec work / 20 seconds rest

Min 1 : Row for cal

Min 2 : Rest

Min 3 : Sandbag or farmer carry (10 feet = 1 rep)

Min 4 : Rest

Min 5 :Ski Erg for cal

Min 6 : Rest

Min 7 : Bike for cal

Min 8 : Rest

Min 9 : Sled push (10 feet = 1 rep)

Min 10 : Rest

Wednesday 3/19/25

Warmup : 3 rounds

30 single unders

20 band pull aparts

10 ring rows

A1) Bench press 

- 5 x 4

- increasing

A2) Hollow holds

• 4 x 20 seconds 

B) 10 minute AMRAP

50 Double unders

20 push-ups

20 Hollow rocks

Thursday 3/20/25 

Warmup - 2 rounds

10 PVC good mornings

20 deadbugs

30 second plank

A1) Deadlift

5 x 5 

• increasing

• Switch grip

• 3 second eccentric (descent)

A2) Bicep curls

4 x 8

B) 3 rounds for time:

10 power snatches (75/55)

10 Overhead squats

10 Burpees over the bar

Friday 3/21/25

Kettlebell class

Saturday 3/22/25

Partner WOD: For time

Splitting reps with your partner

8 x 200 m run

200 squats

100 pull-ups

200 lunges

100 push-ups

then…

400 m run together