Tuesday, 3/4/25
Strength Work
5 sets
3 Deadlift (75-80%)
-complete a set every 2:00-
WOD
For time:
50 V-Ups
25 Box Jump Overs (20″)
50 Toes to Bar
25 Box Jump Overs (20″)
50 Abmat Sit Ups
Monday, 3/3/25
Strength Work
5 sets of 3 Shoulder Press (75-80%)
-complete a set every 2:00-
WOD
5 sets:
20/16 Calorie Row
50 Double Unders
15 Dumbbell Bench (35s/25s)
-rest 1:00 between sets-
-stagger start to due to DBs and # of benches-
Friday, 2/28/25
OPEN Workout 25.1
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads
Tuesday, 2/25/25
Strength Work
5 sets:
3 Front Squat (75-80%)
-Complete a set every 2:00-
WOD
Every 5:00 (3 sets)
10 Toes to Bar / 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar / 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar / 10 V-ups
*Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2.
Friday, 2/21/25
Strength Work:
Build to a heavy 1 rep Pause Bench Press (3 second pause)
WOD
Open Workout 21.3
For Time:
15 Front Squats (95/65)
30 Toes 2 Bar
15 Thrusters (96/65)
—Rest 1 Minute—
15 Front Squats (95/65)
30 Chest 2 Bar Pull-Ups
15 Thrusters (96/65)
—Rest 1 Minute—
15 Front Squats (95/65)
30 Bar Muscle Ups
15 Thrusters (96/65)
**15 Time Cap
**Score is reps completed at the 15 minute mark or time if you finish
Thursday, 2/20/25
WOD
Teams of 2
15:00 AMRAP
Partner 1: Odd Rounds (1 rep, 3 reps, 5 reps…)
Partner 2: Even Rounds (2 reps, 4 reps, 6 reps…)
Power Snatch (135/95)
50′ Shuttle Run
*Partner 1 does one power snatch & one 50′ shuttle, then Partner 2 does two power snatches & two 50′ shuttle, and so on
Wednesday, 2/19/25
Strength Work
Build up to a Heavy Single Pause Back Squat (2-3-seconds)
WOD
Every 3:00 (5 sets – for total working time)
12/10 Calorie Air Bike (Or Standing Bike Erg)
8 Back Squats (185/125)
50ft Walking Lunge
* Bar can be taken from the rack
Tuesday, 2/18/28
WOD
3 Rounds for Time:
30/24 Calorie Row
25 Box Jump Overs (20’’)
20 Handstand Push Ups
Gymnastics Work
Choose between the Strength OR the Conditioning Option
Strength Option:
EMOM 10:
Odd: 5-10 ring/bar kip swings
Even: 3-10 ring dips (modified: box dips)
Conditioning Option:
Death by Ring Muscle Ups:
[Time cap 8 minutes]
Choose Strict or Kipping
Minute 1: 1 Ring Muscle Up
Minute 2: 2 Ring Muscle Ups
Etc…if you fail before the time cap, complete the allowed numbers with Toes to Rings
Monday, 2/17/25
Strength Work:
In 10 minutes, build to a heavy 1 rep Clean Grip Deadlift
WOD
For Time:
15 Dumbbell Burpee Deadlifts (50/35)
30 Toes 2 Bar
10 Dumbbell Burpee Deadlifts (50/35)
20 Toes 2 Bar
5 Dumbbell Burpee Deadlifts (50/35)
10 Toes 2 Bar
Thursday, 2/13/25
Strength Work
8 sets
2 Tempo Bench Press (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause
-rest 60-90 seconds between sets-
WOD
5:00 AMRAP
5-10-15. . .
Deficit Push-Up (4″/2″)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Deficit Push-Up (4″/2″)
Ring Rows