Week of Monday, March 24th, 2025

Week of Monday, March 24th, 2025 

Monday, 3/24/25

Warmup: 

a. 3 rounds

10 wall facing squats

15 tricep pulldowns

20 second back rack hold

b. Work up to working weight in 4 sets of 10/8/5/3 back squats

A) Back squats - work to a heavy 1 rep

- increasing

- heavier than last week

B) For time : 4 rounds

20 Goblet lunges

20 Push-ups

20 Sit-ups

Tuesday 3/25/25

Warmup : 2 rounds

40 second plank

30 second flutter kicks

20 second handstand

10 tuck jumps

A) 30 min EMOM - 3 rounds

Min 1 : Battle ropes

Min 2 : Rest

Min 3 : Sandbag or farmer carry up stairs (up and down = 5 reps )

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 3/26/25

Warmup - 3 rounds

10 PVC good mornings

10 PVC pass throughs

15 lat pulldowns

20 deadbugs

A1) Deadlift

5 x 3 

• increasing

• Switch grip

• 3 second eccentric (descent)

A2) Bicep curls

4 x 8

B) 3 rounds for time:

10 power cleans (95/65)

10 front squats

10 Burpees over the bar

Thursday 3/27/25 

Warmup : 3 rounds

30 single unders

20 band pull aparts

10 ring rows

A1) Bench press 

- 5 x 3

- increasing

A2) Boat pose

4 x 30 seconds

B) 10 minute AMRAP

50 Double unders

30 bicycle crunches

10 pull-ups

Saturday 3/29/25

Partner WOD: For time splitting reps with your partner

800 m run together

Then, alternating with partner for 20 rounds

3 pull-ups 

6 push-ups

9 goblet squats

then…

800 m run together