Week Of 031725

Week Of 031725

Monday Class at 5 PM

Strength:

Back Squat
10-10-10-10 @ 55%

* 50 Ft Walking Lunge after each set 

Conditioning:

3 Rounds For Time of: 

21 Wallballs 

14 Single Arm Devils Press 40/25

7 Burpee Box Jumps 

Run 400M 

Wednesday Class at 5 PM

Strength:

Bench Press
5-5-5-5-5 @ 70-80%

* Immediately After each set: 12-15 Pushups 

Conditioning:

Every 7 Minutes for 3 Rounds Complete:

30/25 Cals Bike 

40 Double Unders 

15 Toes To Bar 

10 Ring Dips (Or Ring Pushups)

Friday - Class at 4:30 PM

Strength:

Barbell Rows @ 55%

10-10-10-10

* 3 Strict Pullups Immediately After Each set 

Conditioning: 15 Minute Time Cap 

For Time: 

55 Deadlifts 95/65

55 Pullups 

55 Hang Cleans 95/65

55 Situps 

55 Thrusters 95/65

55 Burpees 

Saturday: Open Gym 8:30 AM

Optional Team Conditioning:

On a 30 Minute Clock: 

Min 1-10

Max Calorie Bike (Switch partners every minute) 

Minutes 11-20

10 DB Thrusters 40/25

8 Box Jumps 

6 Burpees Over The Dumbells 

* Switch Partners every round 

Minutes 21-30 

Partner 1: Max Cals Bike 

Partner 2: Max Double Dumbbell Power Cleans 40/25

(Switch Stations every minute)