Monday
Buy in – 2 Rounds 250m Ski (OR Row) / 5 Burpee / 5 Box Jump Over / 5 Box Get Over / 10 Pass Throughs / 10 PVC OH Squats
Mobility – Hip Flow and Pain Ball on hips
A) 10 Sets (New set every minute.)
2 Back Squat
*Work up to 85-90% of 1RM Back Squat over the course of the 10 sets
Metcon – 2 Rounds
12 Power Snatch (75/55)
9 Bar Facing Burpees
-rest 3 minutes–
2 Rounds
10 Overhead Squats (95/65)
8 Burpee Box Jump Overs (24/20)
-rest 3 minutes–
2 Rounds
8 Squat Snatch (115/80)
8 Burpee Box Get Overs (40/32)
Tuesday
Buy in – 3 Sets
1:00 Row OR Ski (easy-moderate)
25 Single Under
10 Hand Release Push Up
3-5 Sit to Stand Rope Climb
Metcon – 6 sets:
35 Double Unders
12 Dumbbell Bench Press (2×40/25)
1 Legless Rope Climbs (OR 2 Rope Climbs)
-rest 1:1 between sets-
A) Take 10 minutes to establish a Heavy Single Push Press
-Then-
2 Sets
3 Push Press @80-85% of established Heavy Single
Wednesday
Buy in – 3 Sets
10 Single Arm Dumbbell Walking Lunge (each side)
5 Single Arm Kettlebell Cluster (each side)
5 Seated Straddle-legged Plate Overhead Side Bends (each side)
A) 3 Sets
4 Muscle Cleans @7/10 RPE
*Rest as needed between sets
B) Take 10 minutes to establish a challenging Power Clean for the day
-Then-
2 Sets
3 Power Clean @75-80% of heavy for the day
*I want these snappy and perfect.
Metcon – 2 sets (1 set every 12 minutes)
21-15-9
Calorie Row
Calorie Ski Erg
Calorie Bike
*Ladies Calories: 18-12-6
Thursday
Buy in – EA Warm Up
A) 50 Ft Double KB OH Carry + 30 Second Hollow hold rest 60-90 x 4 sets
B) 50 Ft Double KB Front Rack Carry + 30 Second Superman hold rest 60-90 x 4 sets
C) 50 Ft Double KB Farmer Carry + 30 Second Low Plank rest 60-90 x 4 sets
Metcon – 10 min EMOM
8 Burpees
Coach – Led Buy out
Friday
Buy in – Aerobic Warm Up
3 rounds
1:00 Row (easy to moderate)
1:00 Bike OR Ski (easy to moderate)
Movement Prep/Activation and Increasing Heart Rate-
2-3 Rounds
5 Inchworms
10 Downward Dog with alternating Toe Tap
15 Banded Good Morning
10-15 Shrugs in Handstand Hold
-then-
2-3 Rounds
4-8 Deadlifts (start with empty bar and build in weight)
1 Halfway wall walk
4-8 Power Cleans (start with empty bar and build in weight)
1 Halfway wall walk
4-8 Power Snatches (start with empty bar and build in weight
0:20 Row (Fast)
Workout Prep
1 Set (at workout pace):
3 Calorie Row
2 Deadlifts (at Workout Weight)
1 Wall Walk
2 Power Cleans (at Workout Weight)
1 Wall Walk
2 Power Snatches (at Workout Weight)
3 Calorie Row
Open 25.3!!
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
March 10, 2025
