WODS 3/24/25

Monday 3/24

"STRENGTH"

In 15 Minutes:

Build to 1 Rep Max Front Squat

In 10 Minutes

3x5 Front Squat @ 65%

"CONDITIONING"

E2MOM x 5

Complete 1 Round for Time:

5 Chest to Bar Pull-up

10 Push Ups

15 Goblet Squats (53/35)

Performance:

Pull Ups / 10/7 Push Ups / (44/25)

Fitness:

3 Sub Pull Ups / 7/5 Pushups / 10 Goblet Squats (35/15)

"FINISHER"

Accumulate

2 Mins Bar Hang

3 Minutes Star Plank (90s R/90s L)

Partition as needed

Tuesday 3/25

"STRENGTH"

In 15 Minutes:

Build to 1 Rep Max Standing Strict Press

In 10 Minutes

3x5 Standing Strict Press @ 65%

"CONDITIONING"

For Total Time / Cap 12mins

10 Power Clean (95/65)

20 Burpees to Target Overhead

30 Shoulder to Overhead (95/65)

40 Walking Lunge Steps

50 Hang Power Cleans (95/65)

*Rest 1 Min After Each

Competitor:

Power Snatch (95/65)

Performance:

(75/55)

Fitness:

10/15/20/25/30 (65/45)

"FINISHER"

3 Rounds

20 Alternating V-Ups

5/5 Rear Foot Elevated Split Squat

Wednesday 3/26

"CONDITIONING"

Teams of 2

AMRAP 30

500m Row

60 Feet Standing Broad Jump

1000m Bike

120ft Bear Crawl

10 x120ft Shuttle Runs (D+B= 1)

180ft Double Farmers Carry (1/3 Body Weight)

Each Partner Completes Work For Each Station

w/One Partner Resting

Performance:

(1/4 Body Weight)

Fitness:

350m Row

60ft Bear Crawl

(1/5 Body Weight)

"FINISHER"

3 Rounds

15 Dumbbell Waiter Curls

15 Diamond Pushups

HYBRID STRENGTH

A) Muscle Snatch

5 sets 3 @ by feel

B) Pause Snatch

3@45%

4 sets 2 up to 75%

C) Snatch

5 sets 1 up to heavy single for the day

D) 3 rounds for quality

10 Dragon Flags

10/10 Single Leg Touchdowns

15 Bent Over Rows

Thursday 3/27

"STRENGTH"

In 15 Minutes:

Build to 1 Rep Max Deadlift

In 10 Minutes

3x5 Deadlift @ 65%

"CONDITIONING"

AMRAP 11

10 Cal Bike

10 Double KB/DB Deadlift (50/35)

10 Tall Box Jumps (30/24")

Performance:

(44/25) (24/20")

Fitness:

Deadlift (35/15)

Tall Box Jumps (20/16")

"FINISHER"

5 Mins Easy Bike (Cool Down)

1 Min Right / 1 Min Left Couch Stretch

Friday 3/28

"STRENGTH"

In 15 Minutes:

Build to 1 Rep Max Bench Press

In 10 Minutes

3x5 Bench Press @ 65%

"CONDITIONING"

AMRAP 7

25 Double Unders

10 Toes To Bar

25 Wall Balls (20/14)

Performance:

Power Jumps or Single/Double

Fitness:

Single Unders / Hanging Knee Raises

"FINISHER"

3 Rounds

10 Alternating Goblet Lateral Lunges

15 Banded Good Mornings

Saturday 3/29

"CONDITIONING"

Teams of 2

Min 0-10

AMRAP 10

200m Run

10 Hand Release Pushups

Switch Every Round

Min 10-13 Rest

Min 13-21

AMRAP 8

Max Box Step Ups w/ Single KB (35/25) (24/20")

Switch Every Minute

Min 21-23 Rest

Min 23-29

AMRAP 6

Max Cal Bike + 5 Burpees

Switch Every Minute

Min 29-30 Rest

Min 30-34

AMRAP 4

Max Partner Medball Sit-ups

HYBRID STRENGTH

A) Power Clean + Push Press

6 sets (2+2) @ by feel

B) Behind the Neck Split Jerk

6 sets 2 @ by feel

C) Front Squat

5 sets 3 @ 75-85%

D) Accumulate 50 GHD Sit-ups/Dragon Flags/Sit-ups