WODS 3/16/25
Monday 3/17
"STRENGTH"
Every 2:00 x 5 Sets:
5 Back Squats @ 65%-75%
"CONDITIONING"
AMRAP 10 minutes:
2-4-6-8-10....
Wallballs (20/14)
Toes To Bar
Cal Row / Bike (2x)
"FINISHER"
3 Rounds for Quality
8 Medball Hamstring Curls
8/8 Lateral Box Step Ups
8 Glute Bridges Pause 2 Seconds @ Top)
Tuesday 3/18
"CONDITIONING"
Tabata 20sec Work/ 10 Sec Rest
6 Rounds / (A+B+C+D=1 Round For Max Reps)
Power Cleans (95/65)
Double Unders
Pushups
American Kettlebell Swings (53/35)
Rest 1 minute
"STRENGTH"
Every 2:00 x 5 Sets:
5 Strict Press @ 65-75%
"FINISHER"
Accumulate 2min R+L Side Plank
Wednesday 3/19
"CONDITIONING"
Teams of 2
For Time:
48 Row Cal
48 Bike Cal
24 60ft Run Lengths
Rest 2mins
36 Row Cal
36 Bike Cal
18 60ft Run Lengths
Rest 2mins
24 Row Cal
24 Bike Cal
12 60ft Run Lengths
*Split Cals /Alternate Shuttle Runs
"FINISHER"
3 Rounds
Barbell 21's / Straight Bar Curls
20 Banded Press Downs
HYBRID STRENGTH
A) Clean Pull Under + Strict Press
5 sets (3+2) @ by feel
B) Clean
Build to a heavy single
C) EMOM 20 min (alternating)
- 3 cleans @ 75% of B
- 120 ft waiter walks (switch sides at end of rig)
- 8 Barbell Rollouts
- 10 DB Pullovers
Thursday 3/20
"STRENGTH"
Every 2:00 x 5 Sets:
Deadlifts @ 65-75%
"CONDITIONING"
3 Rounds
As Many Rounds As Possible in 3 Minutes
3 Deadlifts (185/125)
6 Pullups
9 Box Jumps (24/20")
Rest 2 Mins
"FINISHER"
3 Rounds
10 Plate Halos (Head Height)
15 V-Ups
20 Standing Teapots R
20 Standing Teapots L
Friday 3/21
"CONDITIONING"
AMRAP 9
12 Air Squats
9 Shoulder to Overheads (115/85)
6 Lateral Burpee Over Bar Bell
"STRENGTH"
Every 2:00 x 5 Sets:
Bench Press @ 65-75%
"FINISHER"
3 Rounds for Quality
120ft R Single Arm Front Rack Carry
120ft L Single Arm Front Rack Carry
120Ft R Single Arm Kettlebell Butt Up Carry
120Ft L Single Arm Kettlebell Butt Up Carry
Saturday 3/22
"CONDITIONING"
Teams of 2
3 Rounds for Time
200m Run*
40 Plated Walking Lunges (45/25)
30 Butterfly Abmat Sit-ups*
20 Alternating Dumbbell Snatch (50/35)
10 Pullups*
1000m Row
*Each Athlete Completes Reps Assigned
All other reps/distances split
HYBRID STRENGTH
A) Hang Power Snatch
3 @ 4%
5 sets 2 up to 90%
B) Overhead Squat w/ pause in bottom
Build to a heavy single for the day
C) EMOM 20 min (alternating)
- 240ft Farmers Carry
- 20 Russian Twits
- 15 push-ups
- 10/10 KB RDLs
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