Thursday 03/12/2026

Strength 
DEADLIFT
Every 2:30 × 4 sets
3 Deadlifts @72-75%

WOD
"Versace Mansion"
For Time:
25-50-75
Calorie Row
5-15-25
50ft Shuttle Runs
(Women's Calories: 20-40-60)

Wednesday 03/11/2026

Strength 
SHOULDER PRESS
Every 2:30 × 4 sets
3 Shoulder Press @72-75%

WOD
"Muscle Beach"
2:00 AMRAP
10 Overhead Squat 95#/65#
50 Double Unders
Max Wall Walks )
-rest 1:00 between sets-
*Continue until you have accumulated 25 Wall Walks
**Score is total time it takes you accumulate 25 walks

Tuesday 03/10/2026

Strength 
Clean & Jerk 10x1
Every 1:00 (10:00)
1 Clean and Jerk @ RPE 7
* This is meant to be a Squat Clean + Push Jerk. You can change to Power Clean or Split Jerk if needed/wanted.

WOD
"Flamingo Park"
8 Rounds For Time:
12 GHDs
4 Deadlifts 225#/155#

Monday 03/09/2026

Strength 
BACK SQUAT
Every 2:30 × 4 sets
3 Back Squats @72-75%

WOD
"Ocean Drive"
Every 8:00 (3 sets)
15/12 Calorie Air Bike
15 Box Jump Overs 24"/20"
30 Push Ups
15 Box Jumps Overs 24"/20"
15/12 Calorie Air Bike
*Score is total time for all 3 sets