Week of Monday, March 31st, 2025

Week of Monday, March 31st, 2025 

Monday, 3/31/25

Warmup: 

3 rounds

10 cat / cow with arms inverted (wrist stretch)

15 dumbbell pullovers on bench

15 goblet squats

20 second pvc rotator cuff stretch on each side

A) Front squats 

- 4 x 8

- increasing

B) For time : 4 rounds

5 Strict pull-ups

10/10 Dumbbell thrusters

50 Toe taps to dumbbell

Tuesday 4/1/25

Warmup : 10 min AMRAP

40 mountain climbers

40 single unders

10 push-ups

10 scap pulls

A) 30 min EMOM - 6 rounds 

Min 1 : 30 Double unders

Min 2 : 10 Toes to bars

Min 3 : 5 handstand push-ups / 30 second handstand hold

Min 4 : 2 Sled push / bike for calories (15/10 cal)

Min 5 : Rest

Wednesday 4/2/25

Warmup - 3 rounds

10 PVC good mornings

10 PVC pass throughs

15 lat pulldowns

15 reverse crunches

A1) Deadlift

5 x 2

• increasing

• Switch grip

• 3 second eccentric (descent)

A2) Bicep curls

4 x 8

B) 8 min AMRAP

10 Cleans

20 Alternating v-ups

Thursday 4/3/25 

Warmup : 3 rounds

5 crawl outs

10 ring rows

15 band pull aparts

20 second handstand hold

A1) Strict press 

- 4 x 8

- increasing

A2) Chin ups

• 4 x 3

• 3 second eccentric

B) 10 minute AMRAP

5 wall walks

15/12 calorie row 

Saturday 4/5/25

Partner WOD: For time

1 mile run together

50 pull-ups

100 box jumps

800 m run together

75 push-ups

100 lunges

400 m run together

100 paralette dips

100 squats