04-01-26

3 Rounds:
10 Alt DB Curls
20 Alt Bent Over Rows
15 Bent Over Flys

25′ AMRAP – Team of 2-3
100 Calorie Row
3:00 Bar Hang
50 Burpees

03-31-26

Hang Squat Cleans
10′ to Quickly Work to 3 Rep

20′ AMRAP
400m Run
5 Goblet Squats
5 Weighted Box Step Overs
5 Goblet Squats
5 Weighted Box Step Overs
5 Goblet Squats
5 Weighted Box Step Overs
20 Knees to Chest

03-30-26

Push Press to Push Jerk
3 Push Press into 2 Push Jerk

15′ AMRAP
1500/1350m Row or Ski Buy In
Then, Max Rounds of:
3 BMR / 9 CTB Pullups / 16 Jumping Pullups
8 Clean & Jerks (50%+ of Strength #)
16 Push Ups

03-27-26

Fun WOD
5′ Max Assault Bike Calories

Strict Press
15 – 12 – 9 – 6 – 3 – 3 – 3

For Time – 20′ Cap
800m Run
10 Burpees
600m Run
15 Burpees
400m Run
20 Burpees
200m Run
25 Burpees

03-26-26

Thrusters
15′ to Find Medium Weight 5 Rep
*Not a 5 Rep Max – Find a Challenging Weight with Perfect Form

16′ AMRAP – Team of 2-3
50/40 Cal Bike
40 Front Squats
30 Shoulder to Overhead
20 Burpees Over the Bar
10 Strict Pullups

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