March 31st - April 5th, 2025

MONDAY  March 31, 2025

Warm up!

2:00 bike/row/ski/run
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Warm up!

2 Rounds
1:00 single unders jumps/1:00 double unders (2nd round)
4 Inch worms with seal and down dog
8 air squats
8 bent over medball chest throw
8 light kettlebell swings

Strength:  Bench Press 4 - 4 - 4 - 4 - 4 - 4  (March 18)

METABOLIC CONDITIONING :  

AMRAP 10:00
5-10-15-20-25 etc.
Kettlebell swings (53/35)(35/26)(26/16)
Double unders or 2x Single unders
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CASH OUT:

Tabata:
Tuck ups/Russian Twists
Alternate rounds

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TUESDAY  APRIL 1, 2025

Warm up!
2:00 bike/row/ski/run
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2 Rounds
8 cat- cows
8 PVC passthroughs
8 PVC sumo stance good mornings
8 box dips
8 arch/hollow swings

STRENGTH :   Snatch Grip Deadlift - High Pull  2 - 2 - 2 - 2 - 2 - 2  (March 21)
Hook grip! Triple extension!

METABOLIC CONDITIONING:

For time:
20 feet elevated push-ups (use a 25/45# plate)
20 deadlifts (95/65)
15 ring dips
15 power cleans (95/65)
10 pull-ups
10 power snatches (95/65)

*Must use the weight you can snatch for 10 reps.

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WEDNESDAY  “Mash-Up”  APRIL 2, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
10 air squats
10 squat thrusts (no push ups burpee)
10 light DB front squats
10 arch/hollow swings
10 moderate DB front squats
10 hips down push ups

*Try out DB Front squat working weight

METABOLIC CONDITIONING :

AMRAP 6 minutes   OR   21-15-9 reps for time of:
Dumbbell Front Squats, 50's/35's
Burpees

AMRAP 6 minutes   OR   21-15-9 reps for time of:
Toes to bar
Burpees

AMRAP 6 minutes   OR   21-15-9 reps for time of:
Air Bike, Calories
Burpees

*Rest 3 minutes between workouts for either AMRAP or time

TEAM THURSDAY   APRIL 3, 2025

Warm up

2:00 bike/row/run/ski
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2 Rounds for quality
8 bootstrappers
8 Single Leg Romanian DL with KB
8 Scap pull ups
8 Deadbugs

SKILL :  Rope Climbs - Last week for these!

6:00 EMOM (2x 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) Pull to stand (first round)/ rope climb (2nd/3rd rounds)

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TEAM METABOLIC CONDITIONING
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E2MOM 24:00 (3 rounds through each station)

1) Max cals ski erg

2) Max rope climbs or pull to standing

3) Max cals bike erg

4) Max sandbag over wall

One partner works at a time. Work 1:30/Transition stations :30
Score is total reps
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FRIDAY   APRIL 4, 2025

2:00 bike/row/ski/run

8 bootstrappers
8 banded good mornings
8 banded presses
8 glute bridges

Then: 1:00 banded trap stretch

STRENGTH: 3-3-3-3-3-3 rep Deadlift (March 24th)

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METABOLIC CONDITIONING:

On a 12-minute clock, complete:
75 wall-ball shots
Max box jump-overs (24/20")

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SATURDAY    APRIL 5 , 2025

OPEN GYM    0800 - 1000

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