SATURDAY 3.22.25

Teams of two. One athlete works at a time.

For time:

50 Synchronized abmat sit up

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

60 Pull up

60/54/48 Calorie bike

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

40 Synchronized abmat sit up

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

50 Pull up

50/45/40 Calorie bike

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

30 Synchronized abmat sit up

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

40 Pull up

40/36/32 Calorie bike

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

20 Synchronized abmat sit up

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

30 Pull up

30/27/24 Calorie bike

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

10 Synchronized abmat sit up

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

20 Pull up

20/17/14 Calorie bike

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

*Reset monitor

FRIDAY 3.21.25

Strength

Push press + push jerk + split jerk

Work up to heavy single

For time:

400 Meter run

20 Power snatch (115,80) RX+(135,95)

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

40 Back rack reverse lunge (115,80) RX+(135,95)

400 Meter run

10 Power snatch (115,80) RX+(135,95)

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

30 Back rack reverse lunge (115,80) RX+(135,95)

400 Meter run

5 Power snatch (115,80) RX+(135,95)

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

20 Back rack reverse lunge (115,80) RX+(135,95)

THURSDAY 3.20.25

Skill/gymnastics

AMRAP in 8:00 (ladder style):

1 Wall walk

1 Rope climb

2 Wall walk

2 Rope climb

3 Wall walk

3 Rope climb

…etc.

For time:

50/40 Calorie row

30 Toes to bar

20 Burpee box jump over (24,20)

40/32 Calorie row

24 Toes to bar

16 Burpee box jump over (24,20)

30/24 Calorie row

18 Toes to bar

12 Burpee box jump over (24,20)

20/16 Calorie row

12 Toes to bar

8 Burpee box jump over (24,20)

10/8 Calorie row

6 Toes to bar

4 Burpee box jump over (24,20)

*Reset monitor

WEDNESDAY 3.19.25

Strength

DB/KB bird dog row

4x12-15 each side

*Use bench or box

5 rounds:

With 3:00 on the clock, perform:

15/12 Calorie bike

15 Deadlift (205,145) RX+(225,160)

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

*Rest 2:00 after each round.

*Reset monitor.

*Score is total wall balls performed between all 5 rounds.

TUESDAY 3.18.25

Strength

Bench press (1&1/4)

Work up to heavy set of 5

AMRAP in 20:00 (ladder style):

3 Hang power clean (135,95) RX+(155,105)

10 Hand release push up

15 Double under

150 Meter med ball run (20,14) RX+(25,20)

6 Hang power clean (135,95) RX+(155,105)

15 Hand release push up

30 Double under

150 Meter med ball run (20,14) RX+(25,20)

9 Hang power clean (135,95) RX+(155,105)

20 Hand release push up

45 Double under

150 Meter med ball run (20,14) RX+(25,20)

…etc.

MONDAY 3.17.25

Strength

Back squat

Work up to heavy single

For time:

39 Thruster (65,45) RX+(75,55)

27 Pull up RX+(chest to bar)

15 Single arm DB devil press (50,30) RX+(55,35)

30 Thruster (75,55) RX+(95,65)

21 Pull up RX+(chest to bar)

12 Single arm DB devil press (50,30) RX+(55,35)

21 Thruster (95,65) RX+(115,80)

15 Pull up RX+(chest to bar)

9 Single arm DB devil press (50,30) RX+(55,35)

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

SATURDAY 3.15.25

Teams of two. One athlete works at a time.

3 rounds for time:

400 Meter run together

60 KB Goblet squat (70,53)

40/36/32 Calorie bike

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

30 Burpee toes to bar

*Reset monitor

FRIDAY 3.14.25

For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Time cap: 20 minutes

♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

THURSDAY 3.13.25

Strength

Weighted pull up

4x3-5 increasing

5 rounds for time:

50 Double under

15 Pull up RX+(chest to bar)

20 Russian KB swing (70,53)

15 Box jump over (24,20)

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

WEDNESDAY 3.12.25

Strength

Overhead squat

4x6-8 increasing

For time:

400 Meter run

30 Hang power snatch (95,65) RX+(115,80)

400 Meter run

40 Lateral bar hop burpee

400 Meter run

50 Front rack reverse lunge (95,65) RX+(115,80)

400 Meter run

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

*Two foot takeoff