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