Week of 03.24.25
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Table of Contents
Move 45 Workout of the Day: Monday
EMOM x 24 MINUTES
MIN 1 – :45 Ring Rows
MIN 2 – :45 Mountain Climbers
MIN 3 – :45 Cardio Choice
MIN 4 – :20 / :20 Split Squat
MIN 5 – :45 Rope Climb Crunch
MIN 6 – Rest
Tuesday Move 45 at Home
EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press
MIN 2.- :45 Squat Jumps
MIN 3 – :45 Single Unders
-Rest 1:00-
EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press
MIN 2 – :45 Squat Jumps
MIN 3 – :45 Single Unders
Wednesday
ON A 2:00 CLOCK
Max Medball Squat Cleans
Into…
AMRAP x 15 MINUTES
10 Double DB OH March
20 Glute Bridges (or Rower Glute Bridges)
30 Plate Hops
Into…
ON A 2:00 CLOCK
Max Medball Squat Cleans
Thursday Move 45 at Home
EMOM x 20 MINUTES
MIN 1 – :45 Cardio of Choice
MIN 2 – :45 Up/Downs
MIN 3 – :45 Plank
MIN 4 – :45 Grasshoppers
Friday
Partner Friday!
OPEN WORKOUT 25.3:
20 MIN AMRAP:
5 Wall Walks
50 Cal Row
5 Wall Walks
25 Deadlifts
5 Wall Walks
25 Power Cleans
5 Wall Walks
25 Power Snatches
5 Wall Walks
50 Cal Row
*Split work as needed
*Weight decreases each movement on barbell
Saturday
*Active Recovery*
2 Rounds for Quality:
20 Cal Bike
30 Unweighted Sit Ups
20 Medball Front Squats
15 Medball Push Press
10 Hand Release Push Ups
5 Strict Burpees
-Rest 1:30 btw sets
23 MIN TIMECAP