March 2025

AerobicEMOM 24 mins = 6 Rounds*expect for ~10-15 sec natural transition time b/w stations which is fine. Ways to attack:If feeling good: Push the pace. Max out each min with your best effort/intensity with a Goal to maintain same intensity each round and match or beat reps each round.Active recovery if needed this week: just […]

Lower Strength + Accessory A. StrengthE2:30MOM: 9 Sets (~22 mins)5 x Deadlift @ 40% + 8 Jump Squat5 x Deadlift @ 50% + 8 JS5 x Deadlift @ 60% + 8 JS5 x Deadlift @ 70% + 8 JS3-4 x Deadlift @ 80-85% + 8 JS3-4 x Deadlift @ 80-85% + 8 JS3-4 x Deadlift

Team CF Couplet/Triplet Teams of 2 – 1 work, 1 rest to complete all reps anyhow.For Time: Buy In: 400m Run Together 30 Shoulder-to-OH50 Toes-to-Bars30 Wall Balls 1 min rest together 30 Shoulder-to-OH40 Chest-to-Bar Pull-Ups30 Wall Balls 1 min rest together 30 Shoulder-to-OH30 Bar Muscle-Ups30 Wall Balls Cash Out: 400m Run Together L6/5: As written,

Upper Body Strength/Accessory A. StrengthE2:30MOM: 9 Sets (~22 mins)Push Press + Double DB RDL (AHAP) Warm Up Sets:5 x PP @ 45%5 x PP @ 55%5 x PP @ 65% Working Sets:2-5 x PP @ 75-80% + 8 Dbl DB RDL AHAP2-5 x PP @ 75-80% + 8 Dbl DB RDL AHAP2-5 x PP @