Week of March 10th, 2025

I AM STILL TRAVELING BUT BACK IN STUDIO ON WEDNESDAY, MARCH 12TH

Monday, March 10th- Back Squat Cycle Day 8 With Coach Ella

A. Back Squat

5x5

*compare to 2/28/25

B. For Time: 

100 single arm KB OH reverse lunges (50/arm)

Tuesday, March 11th

STUDIO IS CLOSED TODAY- THERE IS NO OPEN GYM OR 12PM CLASS. I WILL BE BACK IN STUDIO TOMORROW AND PUMP WILL BE ON THURSDAY

Wednesday, March 12th- Overhead Day

A1. Dual DB Seated Press

5x12

A2. Barbell Roll-out + Push-up

5x12

B. 7 min AMRAP TEST

Burpees to a plate

Thursday, March 13th

Open Gym- 6am-12pm

PUMP- 12pm

A1. Tempo Bench Press 

5x3 @33x1

*compare to 2/18/25

A2. Supinated Grip Row

5x8

B. 15 min EMOM:

1. 16 iso curls

2. 16 iso kickbacks

3. 8 strict T2B

C. 30 on, 30 off, 5x:

Farmer’s hold

Dual DB OH hold

Friday, March 14th- Hinge/Single Leg

A1. Halting Clean Deadlift + Clean (ATK)

5x (2+2)

A2. Elevator Pull-ups

5x3

B1. DB Front Rack Step-ups

5x10 (5/side)

B2. Half push-up hold

5x20-30sec

Saturday, March 15th

9am- Olympic Lifting

A. Muscle Clean + Front Squat

5x (1+1)

B. Power Clean + Push Jerk in Split

5x (1+2)

C. Clean + Jerk

7x 2x(1+1)

10am- Mobility/Stability