EMOM X 36 MINS  1st min: 12/10 Cals Ski  2nd min: Pb Lunge x 12  3rd min : Row 12/10 Cals  4th min: Burpees x 10 5th min : Bike 12/10 Cals  6th min : Db C&J x 12

EMOTM X 12 1ST MIN RUN 12 CALS 2ND MIN 10 DB BENCH PRESS 3RD MIN 30 SEC CORE 11 MIN AMRAP 14/10 CAL BIKE ALT SKI 10 GTOH PLATE 8 OH PLATE LUNGES 6 BURPEE ONTO

Wednesday 3/12/25 Upper-Body focus- Standing alternating shoulder press-8 e/s x4 Hand-release push ups 10x4 PART 2: Higher intensity (At your own pace) 18 minutes 😊 Partner- (You go, I go)! (All reps are ½ ) 32 calories 16 GTOH

STRENGTH: EVERY 2 ½ MINS X 5 2 Power Cleans  1 Hang Squat Clean  2 Push Jerk  WORKOUT: FOR TIME (12 MIN CAP) 40/30/20/15/10 Wall Balls  10 TTB 10 Db Snatch  TTB & Db Snatch after each set of Wall Balls

Strength : Press and Pull 5 x 3 Strict press @80% Super set with 5 strict pull ups ( add weight if necessary ) Every 3:00 Conditioning : EMOTM X 20 mins 1st 12 Cals Runner 2nd 10 C2B/Pull ups 3rd 3 Wall Walks 4th 5 Hang power Cleans

Strength : Back Squat ( Week 7 ) 4,4,4,4,4 @ 80% Every 2:30 Conditioning : Partner up. 20 Min AMRAP 24/20 Cals Row 20 Double DB Front Squats 20 HSPU/HRPU 24/20 Cals Echo Bike 20 Burpees 20 Double DB Reverse lunges

2rds of 1000/900m Row 30 Clean & Jerks 2rds of 2000/1800 Bike 50 Wall Balls                2rds 1000/900m Ski 30 Thruster 2rds 50 Cals echo bike/air Runner Alternate 2 30 Db Snatch 30 Burpees over bar 45 Min Cap

PARTNER UP . 30 MIN AMRAP ROW 400M + 40 SA DB THRUSTERS + ROW 400M RUN 400M + 40/30 CALS EB + RUN 400M SKI 400M + 40 PULL UPS + BIKE 1K

STRENGTH: EVERY 3 MINS X 5  Deadlift x 6@70% Strict Press x 6@70% Gorilla Rows x 12 WORKOUT: 8 MIN LADDER  3 HSPU + 3 DB Snatch. ADD 3 REPS EACH ROUND 10/8 Cals alternating Machines after both movements

12 mins 5 Bench press 5 banded pull ups 6 seated press 10 sandbag air squats 1 sled push 1 rope climb Skill HSPU Wod EMOM 12 Mins 1 min 8/10 cals bike 2 min 10 Barbell front squats 3 min 8/10 Cals Ski 4 min 10 Barbell STOH