Home / W.O.D. / 03/21/2025 Friday Workout

WARM UP
AMRAP x 5 MINUTES
8/6 Cal Bike (Easy Pace)
6 Air Squats
6 Alt. Elbow Punches
6 Tuck-Ups

Into…

AMRAP x 3 MINUTES
6/4 Cal Bike (Hard Pace)
6 Front Squats
6 Alt. V-Ups or V-Ups

STRENGTH
5×5
Squat*

*Option for Overhead, Front, or Back Squat. Keep Weight Moderate across all sets.

(Score is Weight)

WORKOUT
TABATA
8 SETS EACH (:20 ON/ :10 OFF)

TABATA 1 – Front Squats (75/55)
TABATA 2 – Alt. V-Ups
TABATA 3 – Max Cal Bike

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**

-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

(No Measure)

EXTRA CREDIT
NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Overhead Prep
3-3-2-2-1-1
Split Jerk*

*Start Moderate and build to Heavy.

(Score is Weight)

2.) AMRAP x 10 MINUTES
20 Russian Twists
15 Plate Ground to Overhead (Athlete Choice)
10 Up-Downs

(Score is Rounds + Reps)

 
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