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
