March 17th-22nd, 2025
MONDAY March 17, 2025
2:00 bike/row/ski/run
2 Rounds
4 Inch worms with seal and down dog
8 PVC passthroughs
8 cat cows
8 glute bridges
1 Round
10 Barbell deadlifts
10 Barbell power cleans
10 Barbell snatches
SKILL: Wall walks!
Foundations: push up + shoulder taps
Scaled: Partial wall walk - move hands to back and front of tape
Full wall walk on taped lines
METABOLIC CONDITIONING:
For time:
5 wall walks
50-calorie row
5 wall walks/scaled wall walks/push up + shoulder taps
25 deadlifts (225/155) (135/85)
5 wall walks/scaled wall walks/push up + shoulder taps
25 cleans (135/85) (95/65)
5 wall walks/scaled wall walks/push up + shoulder taps
25 snatches (95/65) (65/45)
5 wall walks/scaled wall walks/push up + shoulder taps
50-calorie row
Time cap: 20 minutes
TUESDAY March 18, 2025
Warm up!
2:00 run/bike/row/ski
2 Rounds
5/5 World's greatest stretch
8 single arm DB presses each arm
8 bent over medball chest throw
5 floor L-sit raises
STRENGTH : Bench Press 5 - 5 - 5 - 5 - 5 - 5 new series
METABOLIC CONDITIONING :
20-15-10-5 reps for time of:
Alternating dumbbell snatches (50/35)
:15 second L-sit hold on floor/on plates
Cash out:
3x 50' single arm Farmer Carries - as heavy as possible!
WEDNESDAY “Mash-Up” March 19, 2025
Warm up:
2:00 run/bike/row/ski
1 Round
10 air squats
10 PVC passthroughs
10 banded presses
10 banded good mornings
10 PVC overhead squat OR front squat (based on workout)
10 arch/hollow swings or hollow rocks on floor
Then, warm up:
Overhead or Front squat and Clean and jerk
METABOLIC CONDITIONING :
AMRAP 7 minutes 1 - 2 - 3 - 4 - 5…climbing ladder of:
Clean & Jerk 135/95 95/65
Barbell Roll - Out
AMRAP 7 minutes 1 - 2 - 3 - 4 - 5…climbing ladder of:
Overhead (95/65) or Front Squat (115/75)
Pull - ups
AMRAP 7 minutes of:
:30 second work / :30 second rest Air Bike (for calories)
*Rest 4 minutes between workouts
TEAM THURSDAY March 20, 2025
2:00 run/bike/row/ski
2 Rounds for quality
1:00 single unders/1:00 double unders (2nd round)
8 Samson stretches
8 Single Leg Romanian DL with KB
8 Arch/hollow swings
2 Rope pull to standing
SKILL : Rope Climbs
12:00 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 or rope pull to standing
TEAM METABOLIC CONDITIONING
For time:
100 double-unders/single-unders
20 Toes-to-bars/K2E/Toes to KB
80 double-unders
20 Toes-to-bars/K2E/Toes to KB
60 double-unders
20 Toes-to-bars/K2E/Toes to KB
40 double-unders
20 Toes-to-bars/K2E/Toes to KB
20 double-unders
20 Toes-to-bars/K2E/Toes to KB
*One partner works at a time. Partition as desired, but must complete all reps of each movement before moving on to the next.
FRIDAY March 21, 2025
2:00 bike/row/ski/run
2 Rounds
8 air squats
8 PVC passthroughs
8 PVC sumo stance good mornings
8 deadbugs
STRENGTH: Snatch Grip Deadlift - High Pull 2 - 2 - 2 - 2 - 2 - 2 (Feb.21)
Hook grip! Triple extension!
METABOLIC CONDITIONING:
Complete as many reps as possible in 18 minutes of:
30 AbMat / GHD sit-ups
20 burpees
10 power snatches (115/75)
SATURDAY March 22 , 2025
OPEN GYM 0800 - 1000