Week of March 24th, 2025

Monday, March 24th- Hinge/Single Leg

A1. Suitcase step-up to balance

5x5/leg

A2. Chin over bar hold

5x12 sec

B. Row Sprints

7x100m

Tuesday, March 25th

6am-12pm: Open Gym

12pm: PUMP

A1. Tempo Bench Press

5x3 @33x1

*compare to 3/13/25

A2. Ring Row

5x8

B1. Strict Press

3x8

B2. Rear Delt Flies

3x12

C1. Seated Curl

3x8

C2. Seated Hammer Curl

3x8

C3. Diamond Push-ups

3x12

D. Pinch Grip Plate Hold

*accumulate 2 min

Wednesday, March 26th- Endurance

30 min:

1 mile run 

Then AMRAP for remaining time:

5 burpees

10 box jumps

15 Russian kb swings

Thursday, March 27th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, March 28th- Back Squat Cycle Day 10

A. Back Squat

5x5

*compare to 3/19/25

B. “Karen” TEST

150 wall balls for time

Saturday, March 29th

9am- Olympic Lifting

Clean + Jerk- 20 min to find a heavy single for the day

10am- Mobility/Stability