Friday, Mar. 24, 2023
AMRAP 20 minutes:
- Do something outside
- Do something inside
Or
Make-up Day
Sidebar Left – 4 Column
Thursday, Mar. 23, 2023
3 Rounds
- 3 Turkish Get-Up
- 23 Kettlebell Swings
- 23 seconds of 3 stretches of athlete choice.
Consider today an active rest day. Concentrate on proper form in the get-ups, full extension in the KB swings and stretch whatever else needs attention.
Wednesday, Mar. 22, 2023
Weight Vest Wednesday
AMRAP 5 minutes
-
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
- Add 1 Pull-Up each round
AMRAP 5 minutes
-
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
- Add 1 Push-Up each round
AMRAP 5 minutes
-
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
- Add 1 Squat each round
Tuesday, Mar. 21, 2023
10-12-15-12-10
- Weighted Squat of Athlete Choice.
- Calorie Row
- GHD Sit-Ups
Monday, Mar. 20, 2023
5 Rounds:
- 5 Single-Arm Dumbbell Snatch (L)
- 10 Box Jumps
- 5 Single-Arm Dumbbell Snatch (R)
- 2 Wall Walks
Friday, Mar. 17, 2023
7 Rounds
- 3 Athlete Choice #1
- 17 Athlete Choice #2
OR
Make-Up Day
Thursday, Mar. 16, 2023
5 Rounds:
-
- 5 Sumo Deadlift High-Pull
- 10 Good Mornings
- 200m Waiter’s Walk (L=100m, R=100)
- Use same barbell Weight for SDLHP and GM
Wednesday, Mar. 15, 2023
Weight Vest Wednesday
Buy-In/Cash-Out: 400m
EMOTM for as long as possible.
- 1 Renegade Rows (Row L/R, Push-Up = 1)
- 2 Pull-Ups
- 3 Squats
- Add 1 rep to each movement per minute.
Tuesday, Mar. 14, 2023
10 Rounds:
-
- 5 Medicine Ball Cleans
- 5 Ring Dips
5 Rounds:
-
- 10 Mountain Climbers (L/R = 1)
- 10 Prisoner Get-Ups
2 Rounds:
-
- 25 Kettlebell Swings
- 25 Calorie Row
Monday, Mar. 13, 2023
5 Rounds:
- 3 Hang Power Clean & Jerk
- 13 Wall-Ball Sit-Ups
- 23 Double-Unders