WODS 3/30/26
Monday 3/30
"CONDITIONING"
3 Sets:
12 Deadlifts (225/155)
2:00 Max Meter Row
REST 2:00
REST 5:00
3 Sets:
6 Front Squats (185/125)
9 Bar Facing Burpees
2:00 Max Box Jump Overs (24/20)
REST 2:00
Tuesday 3/31
"CONDITIONING"
4 Sets:
AMRAP 3 minutes:
12 Wall Balls (20/14)
15 Abmat Sit-ups
50 Double Unders
REST 2:00
"STRENGTH"
In 10 minutes, build to a heavy:
5-rep Strict Press
Wednesday 4/1
"CONDITIONING"
Teams of 2. Trade Reps.
AMRAP 25 minutes:
25 Power Cleans (135/95)
50 Push-Ups
2k Erg Bike
Thursday 4/2
"STRENGTH"
Alternating EMOM 12 minutes:
Min 1: 4 Back Squats
Min. 2: 12 Box Jumps(24/20)
Min. 3: REST
"CONDITIONING"
AMRAP 8 minutes:
20 Air Squats
6 Shuttle Runs (d/b = 1)
REST 3:00
AMRAP 8 minutes:
10 Burpees
16 Walking Lunge Steps
10 Toes to Bar
Friday 4/3
"STRENGTH"
In 15 minutes, find a max:
3-rep Hang Power Clean
"CONDITIONING"
3 Rounds for Time:
30 Calorie Row
20 Kettlebell Swings (53/35)
100 Double Unders
Saturday 4/4
"CONDITIONING"
Teams of 2. Trade Reps.
AMRAP 10 minutes:
50 Wall Balls (20/14)
50 Abmat Sit-ups
50 Push Press (75/55)
REST 2:00
AMRAP 10 minutes:
50 Calorie Row
50 Pull-ups
50 Back Squats (75/55)
REST 2:00
AMRAP 10 minutes:
50 Calorie Bike
50 Bar Facing Burpees
50 Deadlifts (75/55)
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