03-25-25

Strength:
Weighted Walking Lunges
7 Sets x 10 Reps
*1 or 2 DB…get heavier each round

16′ AMRAP
400m Run
35 Abmat Situps
:30 L Sit Hold

03-24-25

6 Rounds
500m Row or Ski
10 Back Squat
*Goal: Increase speed on row/ski and weight on back squats each round

03-21-25

15′ to Find Heavy Complex of:
3 Deadlifts + 3 Hang Cleans + 3 Front Squats

For Time:
21 – 15 – 9 – 6 – 3
Deadlifts
Chest to Bar Pullups

03-20-25

4 Rounds:
14 Alt DB Curl & Press
20 Alt DB Bent Over Row
3 Devils Presses

24′ AMRAP – Team of 2-3
100 Wallballs 20/14
100 Hang DB Snatch
50 Burpees
*1 Person Works at a Time

03-19-25

35 – 30 – 25 – 20 – 15 – 10
Assault Bike Calories
DU / 3x Singles
Unbroken Bench Press

03-18-25

Push Press
Work to Heavy 5 RM
** :03 Hold at Top of EVERY Rep

FUN Test
Add (2) 45s / (2) 25s to Bar for :30 Front Rack Hold

12′ AMRAP
1000/950m Row or Ski BUY IN
Then, AMRAP:
10 Single DB Strict Press
25 Abmat Situps
5 Strict Pull Ups / :30 Bar Hang

03-17-25

Back Squats
*20 minutes to slowly work to 5 RM

10′ AMRAP
200m Run
20 Single DB Hang Cleans 70/50

03-14-25

Big Chipper – For Time:
50/40 cal Row or Ski
50 DU / 150 Singles
30 DL
40/30 cal Row or Ski
40 DU / 120 Singles
25 Cleans
30/20 cal Row or Ski
30 DU / 90 Singles
20 STO

*Barbell Set Up is: 3 Weights. Load STO weight, then add plates to make Clean weight, then add plates to make DL weight. Once DL done, strip off plates to get to Clean weight…once Cleans are done, strip off plates to get to STO weight.

03-13-25

NFT / 8-ish Rounds / 30′ Cap
10 Close Grip Bench*
5 Hang Clean & Jerk*
20 Mountain Climbers (2ct)
:30 Plank
*Use Same Weight for Bench + C&J. 2 Bars. Add Weight Each Round.
Bench Does Not Have to be Unbroken; C&J Should be Unbroken.

03-12-25

Skill:
Hip Mobility Work
Hip Shifts
Hip Carves
Hip Flexor Lift
Straight Leg Fire Hydrant
Single Leg Glute Bridge
Elevated Clamshell
Crescent Lunge

NFT – 3-4 Rounds
0-200m: Jog
200-400m: Sprint
400m-200m: Jog
200-0m: Sprint
25 HEAVY Russian KB Swings
10 Goblet Squats
*Goal is to Jog slowly for 100m, SPRINT for 100m, bring it back down to slow jog for 100m, then SPRINT for 100m.