Wednesday 3-11-26
For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
Tuesday 3-10-26
4 rounds for reps:
:40 double-DB push presses 50/35
:20 rest
:40 double-DB deadlifts
:20 rest
:40 double-unders
:20 rest
Monday 3-9-26
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang squat snatch
Min 11-20: squat snatch
– Score is the heaviest load for each section.
Sunday 3-8-26
For time with a partner:
21 hang power cleans 135/95
21/15-cal row
15 hang power cleans 155/105
15/10-cal row
9 hang power cleans 175/120
9/7-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.
Right into …
21 …
Saturday 3-7-26
**CLASS TIMES FOR TOMORROW
**8:30 and 9:30
let us know when you’re coming
For time:
80-foot dumbbell overhead walking lunge 50/35
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap 15:00
Friday 3-6-26
For load:
Shoulder press
5-5-5
Thursday 3-5-26
10 rounds for time:
100-m run
2 wall walks
Wednesday 3-4-26
For load:
Back squat
8-8-8-8-8
Tuesday 3-3-26
2500m row
30 kb hang cleans 53/35
200m kb farmers carry 53/35
1500m row
20 kb hang cleans
100m kb farmers carry
500m row
10 kb hang cleans
50m kb farmers carry
250m row
*use two KBs
Monday 3-2-26
5 rounds for max reps of:
:15 thrusters 135/95
:45 rest
:15 weighted pull-ups 50/35
:45 rest
:15 burpees
:45 rest