Week of March 30 - April 5, 2025
Monday
QOTD: What is/are your fitness goal/goals for 2025? Please take time to write them up on the goal board.
Strength
Back Squat 1x1
Work up to a 1-Rep Max Back Squat.
Metcon
3 rounds, 1 min per station, for max reps of:
Machine Calorie
Toes-to-bar
Burpee
Accessory/Extra
3 rounds for quality of:
10 Lateral Skater Hops
4 Banded Broad Jumps
Tuesday
QOTD: If you could go back to high school and retake a class with a different teacher, what would it be?
Metcon
As many reps as possible in 16 mins of:
4 Power Cleans, 155/105 lbs
1 Run, 400 m
8 Power Cleans, 155/105 lbs
1 Run, 400 m
12 Power Cleans, 155/105 lbs
1 Run, 400 m
...
Continue adding 4 Power Cleans until time expires.
Accessory/Extra
3 rounds for quality of:
12 Landmine Twists, pick load
12 Strict Leg Raises
Wednesday
QOTD: What’s the best fruit juice? What’s the worst?
Metcon A
"Tabata" - Air Squats : 8 x 20 secs / 10 secs
Metcon B
Every 2 mins for 10 mins do:
8 Kettlebell Swings, 53/35 lbs
8 Box Jump Overs, 24/20 in
8 Wall Balls, 20/14 lbs
Accessory/Extra
Banded Nordic Curls 3x6
Thursday
QOTD: What is the best coffee you can buy at the grocery store? Worst?
Strength
For time:
30 Strict Pull-ups
Metcon
21-18-15-12-9-6-3 reps, for time of:
Assault Bike Calories
Push-up
Accessory/Extra
3 rounds for quality of:
10 Ring Face Pulls
20 Band Pull Aparts
Friday
QOTD: How do you plan/shop for your food for the week? (ie. Day to day, weekly meal prep, base it off coupons)
Strength
Every 3 mins for 9 mins do:
10 Front Squats, 55% 1RM
Metcon
4 rounds for time of:
60 Double Unders
15 Deadlifts, 225/155 lbs
5 Wall Walks
Accessory/Extra
"Tabata" - Alternating Glute Bridge Marches : 3 x 1 min / 1 min
Saturday
QOTD: Do you let your animals sleep on your bed?
Metcon
In Teams of 3
Amrap 24
- 200' Mixed Grip Carry @ 70/53 lbs, Split Up as Desired
Max Rep of :
- 8 Alternating Dumbbell Hang Snatches @ 50/35 lbs
- 8 Burpees Over Dumbbell @ 50/35 lbs
While 2 partners are working on the Carry, the third partner is working on the Amrap.
Accessory/Extra
Weighted Overhead Sit-up 15-15-15
