March 10th - 15th, 2025
MONDAY March 10, 2025
Warm up:
2:00 bike/row/ski/run
2 Rounds
1:00 single unders/double unders 2nd round
8 air squats
8 light single arm DB press each side
8 arch/hollow swings
STRENGTH: Strict Press 2 - 2 - 2 - 2 - 2 - 2 (Feb.28)
METABOLIC CONDITIONING :
For time:
21 pull-ups/jumping pull ups
42 double-unders/single unders
21 thrusters (95/65) (65/45)
18 chest-to-bar pull-ups/pull ups
36 double-unders/single unders
18 thrusters (115/75) (85/55)
15 bar muscle-ups/chest to bar pull ups
30 double-unders/single unders
15 thrusters (135/85) (105/65)
Time cap: 12 minutes
TUESDAY March 11, 2025
Warm up:
2 Rounds
8 bootsrappers
8 hips down pushes
8 glute bridges
8 alternating lunges
Then:
1:00 banded trap stretch
STRENGTH : 5 - 5 - 5 - 5 - 5 - 5 rep. Deadlift (Feb.10) new series, aim for a slightly heavier.
METABOLIC CONDITIONING :
3 rounds for time of:
30 dumbbell push press (35/20)
30 dumbbell box step-ups (24/20”)
WEDNESDAY MASH UP March 12, 2025
Warm up:
2:00 run/bike/row/ski
1 Round
10 air squats
10 hips down push ups
10 Samson stretches
10 arch/hollow swings
Accumulate 15-20 cross over single unders
Warm up front squat
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
2 Rounds of "Cindy" (5 pull-ups / 10 push-ups / 15 squats)
30 Alternating DB snatches (50/35)
AMRAP 6 minutes of:
50 Crossover Single unders or heavy rope single unders
50 Back step Lunges
50 Sit-ups
AMRAP 6 minutes of:
10 Front squats (from the floor), (135/95)
15 Toes to bar/Knees to elbow/V-ups
*Rest 4 minutes between each
TEAM THURSDAY March 13, 2025
2:00 run/bike/row/ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded good mornings
8 banded passthroughs
2 Rope pull to standing
After rope climb skill, review and warm up snatches
SKILL : Rope Climbs
6:00 E2MOM
2:00 per skill station - in pairs if needed
1) Banded footwork OR Strict Hanging knee raises
2) Pull up bar footwork (seated or hanging) with rope
3) Rope climb
TEAM METABOLIC CONDITIONING :
15:00 AMRAP
Partner 1: 25/20 cal bike
Partner 2: Works through AMRAP
10 Power snatches (115/75)(95/65)
10 Lateral burpees over bar*Alternate continue where partner leaves off
FRIDAY March 14, 2025
2:00 bike/row/ski/run
Warm up
2:00 easy row/bike/ski
2 Rounds
8 cat-cows
8 Barbell Romanian deadlifts
8 Barbell Front squats
8 Barbell strict press
2x barbell squat clean and jerk
STRENGTH: 4 - 4 - 4 - 4 - 4 - 4 rep. Squat Clean and Jerk. “MetCon” style - “touch and go” retaining quality (Feb.26)
METABOLIC CONDITIONING :
15-12-9 reps of:
Clean and jerk
Box jumps (24/20)
:30 hollow hold
SATURDAY MARCH 15, 2025
OPEN GYM 0800 - 1000