Week # 3 of 6
Monday 3/10/2025
Strength/Conditioning
8 EMOM
Odd: 1 Hang Squat Clean + 1 Front Squat (135/95, Rx+ 185/125)
Even: 30-45 second handstand hold (Rx+ Handstand Walk)
3 minute rest
8 EMOM
Odd: 10 Alternating Pistol Squat
Even: 10-15 Hand Release Push Ups
3 minute rest
12 EMOM
M1: 10 Alternating Front Rack Reverse Lunges (95/65, Rx+ 135/95)
M2: 30-50 Double Unders
M3: 12-15 Ab-Mat Sit Ups
Tuesday 3/11/2025
Strength
A1. Deadstop Deadlift, 3 sets of 7, building
A2. Supinagted Pull Up, 3 sets of 5-7 (Rx+ weighted)
Partner Conditioning
22 minute AMRAP
4 Toes to Bar (Rx+ 2 Bar Muscle Up)
4 Alternating Single Arm Devils Press (50/35)
8/6 Calorie Row
Note: alternate rounds
Wednesday 3/12/2025
Conditioning
A. E4MOM x 3:
- 400/500m Ski
- 25m Sled Push AHAP
B. E4MOM x 3:
- 16 Dumbbell Bench Press @ 2×20/2x35lb
- 20 Jumping Pull-ups
C. E4MOM x 3:
- 100m Front-loaded Carry @ 2×12/2x16kg
- 100m Farmer Carry @ 2×16/2x24kg
- 16 One Arm Overhead Reverse Lunges @ 12/16kg
D. E4MOM x 3:
- 400/500m Row
- 20 Alternating Knee-tucks & Pikes on rower
Thursday 3/13/2025
Strength
A1. Dual Kettlebell Push Press, 3 sets of 8-10/side, building
A2. Goblet Curtsy Squat, 3 sets of 5-7/side, building
A3. L-Hang, 3 sets of 20-30 seconds
Conditioning
4 Rounds For Time
10 Power Cleans (95/65, Rx+ 135/95)
10 Shoulder to Overhead
20 Box Step Ups
Friday 3/14/2025
Conditioning
CrossFit Open 25.2
Saturday 3/15/2025
Conditioning
- 50 Wall Ball @ 14/20lb
- 500m Row
- 60m Sandbag Walking Lunge @ 10/20kg 500m Run
- 1000m Ski
- 200m Farmer Carry @ 2x24kg/2x32kg
- 1000m Run
- 200m Farmer Carry @ 2x24kg/2x32kg
- 50m Sled Pull @ 3/5 plates
- 500m Run
- 60m Burpee Broad Jump
- 500m Row
- 50 Wall Ball @ 14/20lb
