Sunday 3-23-25
On a 10:00 clock:
50 wall-ball shots 20/14
30/25 cal row
Max single-DB box step-ups 20in 50/35
Saturday 3-22-25
5 rounds for time with a partner:
40 walking lunges
30 KB swings 53/35
20 KB goblet squats 53/35
10 single-DB devils presses 50/35
– Split work as desired.
Friday 3-21-25
For time:
2,400-m run
then…
5 rounds:
15 push-ups
15 toes-to-bars
Thursday 3-20-25
Heavy day
Every 1:30 for 12 sets:
3 back squats
Wednesday 3-19-25
EMOM 12:
Min. 1 | 2 rope climbs
Min. 2 | :30 row or run
Tuesday 3-18-25
5 rounds for time of:
15/18-cal row
12 deadlifts 155/105
9 hang power cleans
Monday 3-17-25
3 rounds for reps of:
1:00 double-unders
1:00 push presses 75/55
1:00 air squats
– No rest between movements
Sunday 3-16-25
For time:
5 wall walks
50-cal. row
5 wall walks
25 deadlifts 225/155
5 wall walks
25 cleans 135/85
5 wall walks
25 snatches 95/65
5 wall walks
50-cal. row
Time cap: 20 minutes
Saturday 3-15-25
** 10:00am class today, Sunday, two classes, 1-2, and 2-3
For time:
5 wall walks
50-cal. row
5 wall walks
25 deadlifts 225/155
5 wall walks
25 cleans 135/85
5 wall walks
25 snatches 95/65
5 wall walks
50-cal. row
Time cap: 20 minutes
Friday 3-14-25
** No 6:30pm class
regular class time on Saturday 10:00-11:00
Sunday 2 hours 1-2 and 2-3
the open wod will be programmed for both Saturday and Sunday
AMRAP 15:
3 wall-ball shots 20/14
3 ring muscle-ups
– Continue to add 3 reps to the wall-ball shots until time expires.