Monday 3-31-25

 Monday 3-31-25

Deadlifts 

Conditioning:

EMOM x 12

Minute 1: 5 Hang Power Snatches + 5 Overhead Squats (75/55)

Minute 2: 15 Lateral Burpees Over Bar

Minute 3: Rest

Accessory Strength:

Strict Pull-ups

Saturday 3-29-25

 Saturday 3-29-25

Teams of 2

AMRAP 20

20 Toes to Bar

:30 Plank Hold

20 KB Goblet Hold Box Step Overs 

:30 KB Wall Sit

20 Barbell Rows 

:30 Barbell Front Rack Hold

Immediately into…

AMRAP 6:

Find a heavy Squat Clean.

Friday 3-28-25

 Friday 3-28-25

Establish a Heavy 3 Bench Press

EMOM x 20

Minute 1: 15 Kettlebell Swings (70/53)

Minute 2: 10 Burpee Box Jump Overs (24/20)

Minute 3: 15 KB Cyclist Squats (70/53)

Minute 4: 10 Shuttle Runs

Minute 5: Rest

Wednesday 3-26-25

 Wednesday 3-26-25

On the 1:30 x 6

3 Cleans + 2 Hang Squat Cleans

Conditioning:

4 Rounds

5 Squat Cleans

10 Front Rack Reverse Lunges

15 Shoulder to Overhead

BB (95/65)

Cap 12:00

Tuesday 3-25-25

 Tuesday 3-25-25

Conditioning:

AMRAP 25

51 Calorie Row

51 Burpees

51 Deadlifts @ 60% 5RM

*Every 5:00, complete 10 Push-ups

Accessory Strength:

KB Russian Twists

KB Horn Bicep Curls

Monday 3-24-25

 Monday 3-24-25

Back Squat

Conditioning:

On the 2:00 x 5

20 Single Unders

10 DB Thrusters (50s/35s)

20 Crossovers

Accessory Strength:

Banded Lat Pulldowns 

V-ups

Strict Pull-ups

Friday 3-21-25

 Friday 3-21-25

Establish a Heavy 5 Deadlift

Conditioning:

5 Rounds

35 Double Unders

7 Right Arm DB Snatches

7 Left Arm DB Snatches

7 Right Arm Front Squat

7 Left Arm Front Squat

DB (50/35)

Cap 15:00