TUESDAY 3.11.25

Strength

Barbell bent over row (supinated grip)

4x12-15 increasing

With 20:00 on the clock, perform:

2000 meter row

Then,

AMRAP (ladder style):

3 Deadlift (225,160) RX+(265,185)

5 Toes to bar

7 Hand release push up

6 Deadlift (225,160) RX+(265,185)

10 Toes to bar

14 Hand release push up

9 Deadlift (225,160) RX+(265,185)

15 Toes to bar

21 Hand release push push up

12 Deadlift (225,160) RX+(265,185)

20 Toes to bar

28 Hand release push push up

…etc.

Core

2-3 sets:

:60 Weighted plank (45,35) RX+(65,45)

25 Abmat sit up

MONDAY 3.10.25

Strength

Squat clean (touch & go)

Work up to heavy set of 3

For time:

30 Front squat (75,55) RX+(95,65)

20 Single arm DB hang power clean & jerk (50,30) RX+(55,35)

30/24 Calorie bike

25 Front squat (95,65) RX+(115,80)

20 Single arm DB hang power clean & jerk (50,30) RX+(55,35)

25/20 Calorie bike

20 Front squat (115,80) RX+(135,95)

20 Single arm DB hang power clean & jerk (50,30) RX+(55,35)

20/16 Calorie bike

15 Front squat (135,95) RX+(155,105)

20 Single arm DB hang power clean & jerk (50,30) RX+(55,35)

15/12 Calorie bike

10 Front squat (155,105) RX+(185,130)

20 Single arm DB hang power clean & jerk (50,30) RX+(55,35)

10/8 Calorie bike

*10 each arm, partitioned any way

*Reset monitor

*Each athlete is responsible for changing their own weight. Clips must be on the bar.

SATURDAY 3.8.25

Teams of two. One athlete works at a time.

5 rounds for time:

400 meter run together

40/36/32 Calorie row *reset monitor

40 Wall ball (20,14) RX+(25,20)

40 Hang power snatch (95,65) RX+(105,70)

40 Lateral double bar hop burpee *two foot takeoff

FRIDAY 3.7.25

25.2

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)

♂ 95, 115, 135 lb (43, 52, 61 kg)

THURSDAY 3.6.25

Strength

Hang power clean

Work up to heavy set of 2

AMRAP in 15:00:

40 Double under

10/8 Calorie bike

10 Deadlift (225,160) RX+(245,170)

10 Hand stand push up (abmat+15’s) RX+(abmat+45’s)

*Reset monitor

WEDNESDAY 3.5.25

Strength

Barbell reverse lunge

1x12,10,8 each leg increasing

*Non alternating

4 rounds for time:

400 Meter run

20 Toes to bar

15 Front squat (135,95) RX+(155,105)

TUESDAY 3.4.25

Strength

Bench press

Work up to heavy set of 3

Then,

2x10-15

For time:

10/8 Calorie row

5 Shoulder to overhead (115,80) RX+(135,95)

5 Burpee box jump over (24,20)

20/16 Calorie row

10 Shoulder to overhead (115,80) RX+(135,95)

10 Burpee box jump over (24,20)

30/24 Calorie row

15 Shoulder to overhead (115,80) RX+(135,95)

15 Burpee box jump over (24,20)

40/32 Calorie row

20 Shoulder to overhead (115,80) RX+(135,95)

20 Burpee box jump over (24,20)

50/40 Calorie row

25 Shoulder to overhead (115,80) RX+(135,95)

25 Burpee box jump over (24,20)

MONDAY 3.3.25

Strength

Tempo back squat

3 second negative, 3 second pause

5x5 increasing

For time:

42 Wall ball (20,14) RX+(25,20)

21 Pull up RX+(chest to bar)

30 Wall ball (20,14) RX+(25,20)

15 Pull up RX+(chest to bar)

18 Wall ball (20,14) RX+(25,20)

9 Pull up RX+(chest to bar)

9 Power clean (115,80) RX+(135,95)

18 DB alternating step up (24”,20”) (50,30) RX+(55,35)

15 Power clean (115,80) RX+(135,95)

30 DB alternating step up (24”,20”) (50,30) RX+(55,35)

21 Power clean (115,80) RX+(135,95)

42 DB alternating step up (24”,20”) (50,30) RX+(55,35)

SATURDAY 2.29.25

Teams of two. One athlete works at a time.

For time:

800 Meter run together

80 American KB swing (53,35) RX+(70,53)

80 Hand release push up

60 Front squat (135,95) RX+(155,105)

60/54/48 Calorie row

700 Meter run together

70 American KB swing (53,35) RX+(70,53)

70 Hand release push up

50 Front squat (135,95) RX+(155,105)

50/45/40 Calorie row

600 Meter run together

60 Hand release push up

60 American KB swing (53,35) RX+(70,53)

40 Front squat (135,95) RX+(155,105)

40/36/32 Calorie row

500 Meter run together

50 American KB swing (53,35) RX+(70,53)

50 Hand release push up

30 Front squat (135,95) RX+(155,105)

30/27/24 Calorie row

FRIDAY 2.28.25

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell