March 24th-29th, 2025
MONDAY March 24, 2025
Warm up:
2:00 bike/row/ski/run
2 Rounds
100ft shuttle runs (2x down and back)
4 Inch worms with seal and down dog
8 banded good mornings
8 Samson stretch
8 glute bridges
Then:
1:00 banded trap stretch
STRENGTH : 4 - 4 - 4 - 4 - 4 - 4 rep. Deadlift (March 11) Build to heavy
METABOLIC CONDITIONING :
Every 3:00 for 7 rounds:
200-m run or 10 cals on bike/400m on C2B
12 DB box step-overs (20/35 lb) (20/24 in)– Use two dumbbells
Rest remaining time (should be :30 or more, if not scale back run/DB weight)
TUESDAY March 25, 2025
Warm up:
2:00 easy row/bike/ski
2 Rounds
1:00 single unders/2nd round 1:00 double unders
4/4 World's greatest stretch
8 PVC pass throughs
8 Banded presses
8 Deadbugs
STRENGTH : Strict Press 1 - 1 - 1 - 1 - 1 - 1 (March 14)
METABOLIC CONDITIONING :
Annie
For Time:
50-40-30-20-10
Double unders/2x Single unders
Abmat sit ups
CASH OUT
3 x 100ft (2x down and back)
Double KB Farmer's Carry - build up to heavy!
WEDNESDAY MASH UP March 26, 2025
Warm up:
2:00 run/bike/row/ski
1 Round
10 cat-cows
10 air squats
10 hips down push ups
10 double DB strict press
10 arch/hollow swing
10 DB thrusters - warm up weight
Then: warm up deadlift
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
24 DB Thrusters, 35/20 20/15
12 Chest-to-bar Pull-ups/Pull ups/Ring rows
AMRAP 8 minutes of:
8 Deadlifts, 225/155
16 Hand-release Push-ups
AMRAP 8 minutes of:
30 Calorie row
15 Burpees
*Rest 4 minutes between workouts.
TEAM THURSDAY MARCH 27, 2025
Warm Up
2:00 bike/row/run/ski
2 Rounds for quality
8 bootstrappers
8 Single Leg Romanian DL with KB
8 Scap pull ups
2 Rope pull to standing
SKILL : Rope Climbs
9:00 EMOM (3x through each station)
1:00 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 with a partner:
300-cal bike– One partner works at a time.
Non-working partner must bear hug a sandbag or hold a pair of kettlebells in the front rack.
Make it heavy :)
FRIDAY March 28, 2025
2:00 bike/row/ski/run
2 Rounds
5/5 World's greatest stretch
8 light goblet squats
8 hips down push ups
8 arch/hollow swings
8 front rack rotations
STRENGTH: Front Squat 2 - 2 - 2 - 2 - 2 - 2 (March 3)
Work to a box if not able to reach below parallel while maintaining front rack position
METABOLIC CONDITIONING :
15-12-9-6-3 reps for time of:
Power cleans (135/95)(95/65)
Burpee pull-ups
Set the pull-up bar 6 inches above your reach.
SATURDAY MARCH 29, 2025
OPEN GYM 0800 - 1000