Week Of 031025

Week Of 031025

Monday Class at 5 PM

Strength:

Front Squat

4-4-4-4-4 @ 75-80%

* 15 Airsquats after each set 

Conditioning:

AMRAP 16 Minutes

4 Devils Press (50/35s)

6 Alternating DB Front Rack Reverse Lunges (50/35s)

8 Box Jump Overs (24/20”)

*  Add 2 reps on Devils Press & Lunges each round

**Keep box jumps steady at 8 reps per round)

Wednesday Class at 5 PM

Strength:

Strict Press

5-5-5-5-5 @ 70-80%

After each set: 8-10 Barbell Rows (same bar, strict control)

Conditioning:

Every 3:30 for 5 Rounds:

12/10 Cal Echo Bike

14 Wallballs 

12 Burpees

Friday Class at 4:30 PM

Strength:

Deadlift

3-3-3-3-3 @ 80-85%

After each set: 15 Sit-ups holding plate

Conditioning:

4 Rounds for Time:

16 Heavy Russian KB Swings

12 Hang Clean and Jerks 95/65

20 Hand Release Push-ups

Run 400m

Saturday: Open Gym 8:30 AM

Optional Team Conditioning:

50 Power Cleans (115/75)

Bike 35 Cals 

40 Front Rack Lunges (115/75)

Bike 35 Cals

30 Push Press (115/75)

Bike 35 Cals 

20 Thrusters (115/75)

Max Calorie Bike until the 30 minute cap hits

*Switch as needed, quick sets recommended to keep the barbell moving.