March 3 – 9 programming!!

Monday

Buy in – EA warm up

A) 10 MIn EMOM

3 Back Squats – Build to 80- 85%

Metcon – 5 Sets:
40 Double Unders
4 Ring Muscle Ups or 12 Strict pull ups
-rest 1 minute b/t sets-

Tuesday

Buy in – Keep it light

3 Sets
10 Alternating Double Dumbbell Walking Lunge + Curl and Press in Lunge
5 Single Arm Kettlebell Clean and Push Press (each side)
10 Seated Straddle-legged Double Dumbbell Shoulder Press

A) 3 Sets
4 Position Tall Clean @5-6/10 RPE
*Positions are: Catch at 2in, 4in, 6in and in the bottom of the squat.
**Rest as needed between sets.

B) Take 10 minutes to establish a 1RM Hang Clean + 1 Front Squat

-Then-

2 Sets
1 Hang Clean + 1 Front Squat @80-85% of 1RM Hang Clean from above (make these deload sets PERFECT)

Metcon – 2 sets:
2 Rounds
5 Power Clean (115/80)
2 Wall Walk
-after the 2nd round-
12/10 Calorie Bike
-rest 2 minutes b/t sets-

-then

2 sets:
2 Rounds
5 Thruster (95/65)
8 Toes to Bar
-after the 2nd round-
12/10 Calorie Bike
-rest 2 minutes b/t sets-

Wednesday

Buy in – 2 Sets
1:00 Jog / 5 Burpees / :30 Row / 5 Lateral Jump Over Rower / 10 Empty Bar Strict Press / 20 Banded Pull Aparts

A) Take 10 minutes to establish a heavy single Strict Press.

-Then-

2 Sets
3 Strict Press @80-85% of established heavy single

Metcon – 6 sets
10 Shuttle Sprints (50ft)
10 Burpee over Rower
300m Row
-rest 2 min between sets-

Thursday

Buy in – EA Warm Up

A) 4x 10 Light Zombie Squat

B) 4×5 each arm – Light Tempo DB Row

Metcon – 20 Min EMOM

40 Sec Skipping (doubles or cross overs)

40 Sec Bike

40 Sec Mountain Climber Controlled

40 Sec Ski

rest

Buy out – Coach Led Stretch

Friday

Buy in – Aerobic Warm Up
3 rounds
1:30 Ski OR Row (easy to moderate)
1:30 Echo Bike (easy to moderate)

Pre Mobility
1 minute Banded Pigeon Pose (each side)
2×10 Banded lat Pull Down (each side)
2×12 Banded Thoracic Opener (each side)

Movement Prep/Activation and Increasing Heart Rate-
3-4 Rounds
10 Hanging Scap Retractions, 6 Kip to Swing, 2 Strict Pull Ups
30 Single Unders
6-10 Thrusters (start with empy bar and add weight each set)
0:20 Echo Bike (Fast)

Workout Prep
1 Set (at workout pace):
3 Pull Ups
3 Thrusters (at Workout Weight 1)
2 Chest to Bar Pull Ups
2 Thrusters (at Workout Weight 2)
1 Bar Muscle Ups
1 Thruster (at Workout Weight 3)

Open 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)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

March 3, 2025

Categories: