March 3rd - 8th, 2025

MONDAY  March 3, 2025

2:00 bike/row/ski/run

2 Rounds
5/5 World’s greatest stretch
8 air squat plate press out
8 single arm DB presses each side
8 hips down push ups

Then:
1:00 quadruped wrist stretch
1:00-:30 banded lat stretch each side

STRENGTH:   Front Squat  3 - 3 - 3 - 3 - 3 - 3  (Feb.17)
Work to a box if not able to reach below parallel while maintaining front rack position  

METABOLIC CONDITIONING:

Open 25.1 Workout!
15:00 AMRAP
   3 lateral burpees over the dumbbell
   3 dumbbell hang clean-to-overheads (50/35)(35/20)
   30-foot walking lunge (2 x 15 feet)
 
   *After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

‍

TUESDAY   March 4, 2025

Warm up!

2:00 run/bike/row/ski

2 Rounds
4 Inch worms with seal and down dog
8 air squats
8 bent over medball chest throw
8 arch/hollow swings or floor hollow rocks

STRENGTH :    DB Palms facing Bench Press 2 - 2 - 2 - 2 - 2 - 2 (Feb.18)

METABOLIC CONDITIONING :  

5 Rounds for time:
5 pull-ups
10 toes-to-bar/knees to elbows/toes to KB
15 goblet squats (53/35)

‍

WEDNESDAY  “Mash-Up”  March 5, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
10 bootstrappers
10 Double DB strict press
10 Double DB front squats
10 Bench dips
10 Russian Kettlebell swings
10 Barbell thrusters

Warm up thruster, then warm up deadlift

METABOLIC CONDITIONING :

AMRAP 7 minutes of:
10 Thrusters, 135/95
10 Ring Dips

AMRAP 7 minutes of 1 - 2 - 3 - 4 - 5… reps climbing:
Deadlift 75% of your 1 Rm
Hand release push - ups

AMRAP 7 minutes of:
30/20 Calories, Air Bike
15 Russian Kettlebell swings 70/53/35

*Rest 4 minutes between workouts‍

‍

TEAM THURSDAY   March 6, 2025

2:00 run/bike/row/ski

2 Rounds for quality
8 Samson stretches
8 Light KB single arm strict press each arm
8 Single Leg Romanian DL with KB
8 glute bridges

SKILL :  Turkish Get ups (TGU)!

Warm up weights
2 Quarter TGU each side
2 Quarter TGU + Bridge each side
2 Half TGU each side

Then:
3 x 1 Full TGU each side build to as heavy as possible

‍TEAM METABOLIC CONDITIONING

Deck of Cards! For time:
Hearts - Dumbbell push presses
Spades - Box jumps
Diamonds - Sit ups
Club - Dumbbell Front Squats

Each team will have one deck of cards. Teammates will alternate drawing a card and performing the movement with number of reps on the card. Fastest draw wins!

‍

FRIDAY   March 7, 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:

For time:
8 Power snatches at 80-100% of your 2Rm high pull
8 Lateral jumps over barbell
40 AbMat sit ups

6 Power snatches at 80-100% of your 2Rm high pull
6 Lateral jumps over barbell
30 AbMat sit ups

4 Power snatches at 80-100% of your 2Rm high pull
4 Lateral jumps over barbell
20 AbMat sit ups

2 Power snatches at 80-100% of your 2Rm high pull
2 Lateral jumps over barbell
20 AbMat sit ups

‍

SATURDAY    March 8 , 2025

OPEN GYM    0800 - 1000

‍