Week of Monday, March 3rd, 2025
Monday, 3/3/25
Warmup:
a. 3 rounds
10 wall facing squats
20 plank up and downs
1 length duck walks
1 length frog hops
b. Work up to working weight in 3 sets of 10 back squats
A1) Back squats – 5 x 4
– increasing
– heavier than last week
A2) Push-ups / weighted push-ups – 5 x 5
– increasing
– heavier than last week
B) For time : 21-15-9 reps of
Dumbbell thrusters (50/35)
Toes to bars
Tuesday 3/4/25
Warmup : 3 rounds
30 single unders
15 band pull aparts
30 second handstand
A1) Bench press
– 5 x 8
– increasing
A2) L-sits
- 4 x 20 seconds
B) ”Annie”
For time : 50-40-30-20-10 reps of
Double Unders
Situps
Wednesday 3/5/25
Warmup : 2 rounds
30 second plank
30 Jumping jacks
20 Dead bugs
20 lunges
A) 30 min EMOM – 5 rounds – 40 sec work / 20 seconds rest
Min 1 : Box jumps
Min 2 : Flutter kicks
Min 3 : Mountain climbers
Min 4 : Bicycle crunches
Min 5 : Bike for calories
Min 6 : Rest
Thursday 3/6/25
Warmup – 2 rounds
10 PVC good mornings
10 PVC behind the neck presses
10 overhead squats
2 rounds (1 pvc & 1 bar)
8 Snatch grip deadlifts
8 Snatch pulls from hang
8 Hang muscle snatches
8 Snatch balances
A) Power snatches – 5 x 1 rep
B) Squat snatch 5 x 1 rep
C) For time:
2k / 1600m row
Friday 3/7/25
A) Open workout 25.2
To be announced Thursday 2/27
Saturday 3/8/25
Partner WOD: For time
800 m run together
100 american kb swings (1 partner at a time)
800 m run together
80 burpees (1 partner at a time)
800 m run together
60 pull-ups (1 partner at a time)
