Workouts for 3/25 – 3/31

Some strong ladies during the Heavy Farmer Carry lap on Monday. Don’t be afraid to go outside of your comfort zone!



Monday 3/25


MIN1: 15/10 AD Cals
MIN2: 20 KB Swings
MIN3: 15/10 Cal Row/Ski
MIN4: 10 Plate Burpees
MIN5: Rest


5 MINS Skill Work:
Handstand / Handstand walk progressions


CHALLENGE: Max Handstand Hold or Handstand Walk



Tuesday 3/26


Option 1:
Strict Press De Load
6 x 5 reps @ 60/70%

Option 2:
EOM15 (every other minute – 5 Rounds)
MIN 1: 7-10 Seated Single Side Strict Press (per side)
MIN 2: Max Set DPHU
MIN 3: Rest or wall-sit for “active” rest


4 Rounds
In 2 Mins 10 Single Arm Swings (Alt Reps R/L) AHASP
Row or Ski the remainder for max meters
*Rest 2 minutes between rounds




Wednesday 3/27


Every 4 Mins for 20 Minutes
5 Deadlifts (225/165)
10 Lateral Burpees over the bar
20/15 Cals


Mini Flight Simulator / 10 MIN Cap
Unbroken Double Unders
*If you mess up you redo the round you’re on.


10 MINS Double Under practice.




Thursday 3/28


Option 1:
Clean or Snatch (PICK 1) De Load
6 x 5 reps @ 60/70%

Option 2:
20MIN Repeating Ladder
1-3 Power Clean or Power Snatch (PICK 1)

*After each round of 3 do: Max Ring Support, Tuck or L-Hold

Option 2 MODS: Hang position, DB/KBs can be used


Shoulder to Overhead
Overhead Walking Lunge




Friday 3/29


7 Rounds For Time
200M Run
10 Thrusters 95/65#
30 DUs
1 Rope climb


Tabata: Toes to Bar > Knees to Elbows > Knee Raises

Part 1 MODS: DB Thrusters, Dynamic Step-Ups or 1/2 the amount of solid ATTEMPTS at Double Unders, Rope Up and Downs



Saturday 3/23

9AM Community Team WOD – bring a friend, bring a stranger.  The More the Merrier! $10 for all non members 1/2 of which is donated locally.

Coaches Choice


Sunday 3/31


Option 1:
Back Squat De Load
6 x 5 reps @ 60/70%

Option 2:
15 MINS (5 Rounds)
5-10 reps Front/Back Squat (if using Barbell for Back Squat you must clean it and push press it to behind the head position)

*You can start conservative with weight and build up each round or stay at a static weight throughout.


5 Dead hang Pull-Ups (DHPU)
5 Box Jumps
5 Handstand Push-ups (HSPU) or Standard Push-Ups
5 Burpees