Week of March 16, 2025

Monday
Every 2 minutes for 12 minutes
1 High Hang Snatch + 1 Low Hang Snatch + 1 OH Squat

For Time:
14-12-10-8-6-4-2-4-6-8-10-12-14
Jumping Pullups
Wall Balls
DB Floor Press (DB Bench Press from floor)

Wednesday
Speed Front Squats
4 sets of 6 reps at 60% of your max as fast as possible. Smooth down and then stand up as fast as possible.

For time:
150 Mountain Climbers
20 Push-ups
75 Double Unders
100 Mountain Climbers
15 Push-ups
50 Double Unders
50 Mountain Climbers
10 Push-ups
25 Double Unders

Friday
Narrow Grip Bench Press
5x8
Work at 85% of what you did last week for the 5x5

Part B
Complete as many rounds as possible in 12 mins of:
9 Box Jumps
6 Assault Bike Calories
9 Dumbbell Snatches (per side), 20 lbs

Week of March 9, 2025

Monday
Hang Snatch (full squat!)
Every 90 seconds
8 sets of 2 reps

Time Cap 20 min
40-30-20-10
Ball Slams
Squat with Slam Ball
500m Row/400m Run after each and to finish

Wednesday
Speed Front Squats
4 sets of 8 reps at 50% of your max as fast as possible. Smooth down and then stand up as fast as possible.

AMRAP 12 minutes
1 Thruster
1 Pullup
2 Thrusters
2 Pullups
3 Thrusters
3 Pullup
4 Thrusters
4 Pullups
...
Continue adding 1 rep each round to each movement until time expires.

Friday
Narrow Grip Bench Press
5x5
Work at a heavy set of 5

6 rounds of:
1 minute of bike for calories
1 minute of burpees
1 minute of double-unders
1 minute of rest
Try for as many reps as possible of EACH exercise, not just total score.