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

Wednesday 3-19-25

 Wednesday 3-19-25

Established a Heavy 3 Back Squat

Conditioning:

Teams of 2

AMRAP 12

3 Strict Pull-ups

5 Push-ups 

7 Air Squats

Tuesday 3-18-25

 Tuesday 3-18-25

Conditioning:

EMOM x 16

Minute 1: 12 DB Box Step Ups

Minute 2: 15 DB Floor Press

Minute 3: 15/12 Calorie Row

Minute 4: Rest

DB (50s/35s)

Box (24/20)

Accessory Strength:

DB Crush Grip Bicep Curls

DB Crush Grip Skull Crushers

Extra: Strict Pull-up Strength

Monday 3-17-25

 Monday 3-17-25

On the 1:30 x 6

Clean and Shoulder to Overhead Complex

Conditioning:

4 Rounds

10 Shoulder to Overhead

8 Front Rack Lunges

6 Front Squats

BB (95/65)

Cap 10:00

Wednesday 3-12-25

 Wednesday 3-12-25

Row Conditioning:

10 Rounds

Work :30/Rest :30

Max Calories 

Conditioning:

AMRAP 12

5 Shuttle Runs

10 Pull-ups (5 Strict + 5 Kipping)

15 Air Squats

20 Lateral Jumps

Tuesday 3-11-25

 Tuesday 3-11-25

Conditioning:

On the 2:30 x 5

25 Double Unders

10 Toes to Bar

10 Alternating DB Snatches (50/35)

Accessory Strength:

Tempo KB Cyclists Squats

Double KB Carry + Hold

KB Single Leg Step Ups

Monday 3-10-25

 Monday 3-10-25

Conditioning:

AMRAP 5

15 Sit-ups 

10 Box Jump-Overs (24/20)

5 Push-ups 

Rest 1:30

AMRAP 4

15 V-ups

10 Box Jump-Overs (24/20)

5 Burpees

Rest 1:30

AMRAP 3

15 Toe Reaches 

10 Box Jump-Overs (24/20)

5 Kickouts

Olympic Lifting Skill Work

Saturday 3-8-25

 Saturday 3-8-25

Teams of 2

AMRAP 20

Buy In: 100 Calorie Row

10 Shuttle Runs

20 Russian Kettlebell Swings (70/53)

30 V-ups

40 Kettlebell Suitcase Deadlifts (70/53)

Friday 3-7-25

 Friday 3-7-25

25.2

(22.3 REPEAT)

FOR TIME:

21 pull-ups

42 double-unders

21 thrusters (95/65)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (115/75)

15 bar muscle-ups

30 double-unders

15 thrusters (135/85)

TIME CAP: 12 MINUTES

Wednesday 3-5-25

 Wednesday 3-5-25

Conditioning:

300 Meter Row

5 Wall Walks

300 Meter Row

40 Wallballs (20/14)

300 Meter Row

5 Wall Walks

Cap 16:00

Accessory Strength:

KB Cyclists Squats

KB Posted RDL

Glute Bridges

Tuesday 3-4-25

 Tuesday 3-4-25

Conditioning:

EMOM x 6

:30 Chest to Bar Pull-ups 

:30 Alternating Pistols

Rest 2:00

EMOM x 6

:30 Toes to Bar 

:30 Handstand Push-ups/Hand-Release Push-ups

Rest 2:00

EMOM x 6

:30 Single Arm DB Thrusters (50/35)

:30 Double Unders

Accessory Strength:

Banded Tricep Pressdowns

Banded Straight Arm Pulldowns

Saturday 3-1-25

 Saturday 3-1-25

Teams of 2

AMRAP 15

240 Ft Sandbag Carry (75/50)

30 Sit-ups 

240 Ft Sandbag Carry (75/50)

30 Ring Rows

Rest 2:00

AMRAP 3

Max Distance Sandbag Carry (75/50)