Week of March 23 - 29, 2025
Monday
Metcon
Every 2 mins for 20 mins do:
5 Front Squats, 75% 1RM
35 Double Unders
Post Metcon
Complete as many rounds as possible in 5 mins of:
10 Russian Twists, 25/15 lbs
8 Plank Drags, 25/15 lbs
6 Plate Around-the-Worlds, 25/15 lbs
Accessory/Extra
Reverse Snow Angels 3x12
Tuesday
Strength
Every 1 minutes for 8 minutes
1x [ 2 Power Snatches + 1 Squat Snatch ], pick load
Metcon
5 rounds for time of:
15 Box Jumps, 24/20 in
12 Pull-ups
Accessory/Extra
Hollow Body Hold 5x 45 secs
Wednesday
Metcon
Complete as many rounds as possible in 15 mins of:
5 Strict Ring Dips
10 Bar Facing Burpees
15 Deadlifts, 225/155 lbs
Post Metcon
Complete as many rounds as possible in 5 mins of:
Carry, pick load, 50 ft
Accessory/Extra
Band Ytws 3x5
Thursday
Strength
Bulgarian Split Squat 30-30-30-30
Use the heaviest weight you can for each set.
Rest as needed between sets.
Metcon
3 rounds for time of:
50/35 Machine Calories
35 Wall Balls, 20/14 lbs
Accessory/Extra
Tabata Frog Pump, pick load
The Tabata interval is 1 min of work followed
by 2 mins of rest for 3 intervals.
Friday
Metcon
Complete as many rounds as possible in 18 mins of:
10 Medicine Ball Ground-to-Overheads, 20/14 lbs
20 Toes-to-bars
30 Russian Kettlebell Swings, 70/53 lbs
Accessory/Extra
3 rounds for distance reps of:
max distance Triple Broad Jump
Saturday
Metcon
In Pairs, One partner working at a time.
Row 8000 m
*5 Clean and Jerks @ 115/75 lbs
*At 3-2-1 go, the first partner will row whatever distance they'd like. When they are done with their distance, they will move to the barbell, perform 5 cleans and jerks, and tag their partner to start working on their distance.
Accessory/Extra
For time:
100 Glute Bridge Floor Press, 45/35 lbs
