Day 1- Monday 250310
A1. 4 goblet squats at 5551 tempo, rest to 1:30 then A2
A2. 8/8 bent over rows, no rest into A3.
A3. 10 box jump overs nte 30”, rest to 4:00 then back to A1 x5.
Rest an additional 3:00 then B
B. AMRAP 5:00
10 alt db power snatches at 100-18% of A1
8 russian twists (2 for 1)
4 burpees
Day 2- Tuesday 250311
A. 1 set every 5:00 x 5, single arm db 50/35
1 deadlift
1 hang power clean
1 hang power snatch
1 thruster
1 devil’s press
4 oh lunges
Repeat other arm
*50’ shuttle run
*burpee
*t2b
*Start at 1, 2, or 3 & increase shuttle, burpee, and t2b by each round
Day 3- Wednesday 250312
A. 7 Rounds for Quality
12/10cal row/bike/ski
9 wall balls
7 medball sit-ups wall toss
5 power cleans nte 155/105
3 sh2oh
1 rope climb (3 climbs from floor to standing)
1:00 rest
Day 4- Thursday 250313
Aerobic Intervals
A. AMRAP 24:00 @ 90% aerobic effort
Rest 1:30 every 45 calories
B. Yoga for Athletes
Day 5- Friday 250314
Partner WOD
PI DAY
A. AMRAP 35:00
3 synchro ohs
14 bar facing burpees
15 synchro v-ups
92 double unders
65 calories
35 pull-ups
Day 6- Saturday 250315
OPEN WOD 25.3
Gym open 7-10am
Heat details will be released Friday morning
Day 7- Sunday 250316
Yoga for Athletes 9:00- 10:15 am
