monday 3/31/25
Weightlifting Back Squat Barbell Lunges Bulgarian Split Squats (Dumbbells) Metcon 21-15-9 400m Run after each round
friday 3/28/25
Weightlifting 4 Sets Metcon
wednesday 3/26/25
Weightlifting 4 Sets 3 Front Squat @ 75% 1 Split Jerk Metcon 5 Rounds 12 Thrusters (95/65 lbs) 12 Burpees…
monday 3/24/25
Weightlifting 5 sets: 1 Power Clean 1 Hang Power Clean 2 Push Press Increase weight each set Metcon 20 Minute…
friday 3/21/25
Weightlifting 3 sets of 10 of each movement Barbell Back Squat Overhead Press DB Walking Lunges Barbell Curl to Press…
WEDNESDAY 3/19/25
Weightlifting 3 Sets of 10 of each movement DB Goblet Squat DB Chest press DB Renegade Rows DB Romanian Deadlifts…
monday 3/17/25
HAPPY ST. PATRICK’S DAY! – GOOD LUCK THOMAS! Metcon Luck of the Irish 5 Rounds 17 KBS (53/35) 17 Knees…
friday 3/14/25
Weightlifting Every 1:30 minutes for 6 sets: 1 Power Clean 1 Hang Squat Clean 1 Front Squat 1 Push Jerk…
wednesday 3/12/25
Weightlifting Snatch Complex Every 2 minutes for 6 sets 1 Snatch Pull 1 Power Snatch 1 Overhead squat **Start at…
monday 3/10/25
Crossfit Open 25.2 (RX and Scaled) 21 Pull Ups 42 Double Unders 21 Thrusters (95/65) 18 Chest To Bar Pull…
friday 3/7/25
Weightlifting Snatch Pulls – 4×3 @ 100% of 1 RM Snatch Power Snatches + Overhead Squat – 5×2 @ 70%…
wednesday 3/5/25
Weightlifting Push Press – 5×3 @ 75-80% Overhead Squat – 4×4 @ moderate weight Front Squat – 5×2 @ 85%…