03/23/23 12 Minute AMRAP 20 KB Swing (53/35) 30 Double Unders 10 Plyo Push Ups (4”/2”) Then 15 Minutes To Build to A Heavy 3 Rep Bench Press
03/22/2023 6 x 3:00 Sets 4 Wall Walks/25’ HS Walk/50’ HS Walk 20 DB Front Rack Squats (50/35) Alternate Arms on Each Round of DB Squats.
03/21/2023 10 Min AMRAP 12/8 Cal Bike 10 Deadlift (135/95)(185/125) 15 Sit Ups Then 15 Min To Establish a Heavy 3 Rep Deadlift
03/17/2023 The Luck of The Kettlebell Complete For Time 100 Double Unders 60 KB Snatch (53/35) 40 Pull Ups 30 KB Step Ups (53/35)(24”/20”) 20 KB Push Ups (10 Right/10 Left) 10 TGU (53/35)
03/16/2023 21 Minute EMOM 15/12 Cal Ski 10/15 HSPU Rx+ 10 Strict 150 M Run 20 Alt Leg Lunge 15/12 Cal C2 10 Bar Dips Rest
03/14/2023 Complete For Time 33-27-21-15-9 Wall Ball (20/14)(10’/9’) Burpees This is a very straight forward conditioning couplet. The key here is to find strategic breaks in the bigger wall ball sets. For the burpees, find a pace that works for you so you can keep moving through them.
03/13/2023 Every 2:00 x 2 Rounds 15/12 Cal Row 12 Power Cleans (95/65)(135/95) Rest 2 Minutes Every 2:00 x 2 Rounds 15/12 Cal Row 8 Power Cleans (135/95)(185/125) Rest 2 Minutes Every 2:00 x 2 Rounds 15/12 Cal Row 4 Power Cleans (155/105)(225/155)