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.

03-11-25

Hang Cleans
15′ to Get Heavy Unbroken
15 – 13 – 11 – 9 – 7 – 5 – 5

3 Rounds for Speed
1000/900m Row or Ski
15 Burpees Over Bar
Rest as Needed
750/700m Row or Ski
25 Burpees Over Bar
Rest as Needed
500/450m Row or Ski
35 Burpees Over Bar
*Goal – Get all work done in same time frame each round (or maybe even faster )

03-10-25

3 Rounds
10 Alt DB Curl & Press (switch at top)
20 Alt Bent Over Rows
5 DB Deadlifts
15 Bent Over Flys
15 Upright Rows

15′ AMRAP
10 Deadlifts (:02 Pause at Top)
15 Knee to Elbow (Max L Sit Hold Last Rep)
20 Perfect Airsquats

03-07-25

Front or Back Squats
3 Attempts at 10 Rep Max

20′ AMRAP
10 Hang DB Clean 50/35
8 Goblet Squats
12 Lunge Steps (6 / Leg)
25 Abmat Situps
10 Burpees

03-06-25

Strict Press
*Tempo Presses – :03 Up, :03 Hold at Top; :03 Down
6 Sets x 5 Reps working up in weight

WOD 1. 5 Rounds
3 STO
OH Walk 15′
3 STO
OH Walk 15′
3 STO

WOD 2. For Time
2000/1600m Row or Ski OR 6000/4800m Bike

03-05-25

15′ to Find
1 RM Squat Clean

13′ AMRAP
1 – 2 – 3 – 4 – 5 – 6……..
Pullups (2x Jumping)
DL @ squat clean #
5 x DU / 10 x Singles

03-04-25

Back Squats
3 Sets x 5 Reps Pause Squats
Then,
3 Sets x 5 Reps No Pause Squats

15′ AMRAP
20/15 Cal Row or Ski*
10 Backsquats @50% of Heaviest Set Above
400m Run
**Any Calories Not Completed in 1:00 get Added to Backsquats