03-25-26

Warm Up WOD:
5 Rounds:
10/7 Cal Assault Bike
20 DU / 50 Singles

14′ AMRAP
20 KB Swings
25 Abmat Situps
:30 Plank

03-24-26

Pacing Work:
At 0:00 – 1000/900m Smooth Row
4 Sets x 5 Reps Strict Pullups

At 12:00 – 1000/900m Row *Keep at 10 Seconds Faster Than 1st
3 Sets x 5 Reps Strict Pullups

At 24:00 – 1000/900m Row *Keep at 10 Seconds Faster Than 2nd

03-23-26

Pause Front Squats
5 Sets x 5 Reps
3 Sets x 3 Reps
*2 Sec Pause at Bottom of Every Rep

14′ AMRAP
200m Run
30 Walking Lunges

03-20-26

Quick WU – 3 Rounds:
10 Good Mornings
10 Pushups w/3 Sec Pause at Top

NFT 6-8 Rounds
10 CG Bench Press
10 Deadlifts

03-19-26

Strict Press + Bent Over Reverse Grip Row
8 Rounds:
5 Strict Press
10 Rows

15′ AMRAP – Team of 2
50 Hang Clean & Jerk (1 DB = 50% of Strict Press)
40 Burpees
30 Goblet Squats
20 Toes to Bar

03-18-26

Big Row / Ski
At 0:00: 1500/1350m
At 16:00: 1000/900m
At 28:00: 500/450m
GO HARD!!!

03-17-26

Wedge Squats
15′ to Find Moderate 5 Rep
*1st Rep of Each Set is Pause

11′ AMRAP
30 Wedge Air Squats
20 Walking Lunges
10 Pullups
5 Burpees

03-16-26

Strict Press – Hang Cleans
3 Sets: 5 Strict Press + 1 Hang Clean
3 Sets: 3 Strict Press + 2 Hang Cleans
2 Sets: 1 Strict Press + 3 Hang Cleans

15′ AMRAP – Team of 2-3
50 Hang Cleans
50 Calories

03-13-26

Skill Work
Hang Cleans

17′ AMRAP
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16……
Deadlifts 95/65
Hang Cleans
Hops Over Bar
200m Run or 250m Machine

03-12-26

NFT – Bench Day!
5 CG Bench Press (going up in #, stay unbroken)
8 Seesaw Lunges (4 per leg – 1 DB, can go up in #)
20 Mountain Climbers (1 ct)