Friday, March 24th

Performance A) Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 5 Burpees + 15 Dumbbell Thrusters Station 2 –  Strict Chin Ups x 12 reps Station 3 – 60 Seconds of Jump Rope Station 4 – Single-Arm DB Rows x 8 reps each arm Station 5 – 45 Seconds of Side...

Thursday, March 23rd

Performance and Competition. A) On the minute, for 9 minutes: Minute 1: 16 GHD or Weighted Abmat Situps Minute 2: 12/16 Calorie Assault Bike Minute 3:  Rest Rest 4 minutes B) Every 3 minutes, for 9 minutes: Minutes 1-3: 3 rounds of: -9/13 Ski Calories -12 Sumo...

Wednesday, March 22nd

Performance A) Back Squat Set 1 : 6 reps Set 2 : 8 reps Set 3 : 10 reps Set 4 : 8 reps Set 5 : 6 reps (Use the same load for all 5 sets.) Rest 60 seconds Powell Raise x 8-10 reps each arm Rest 60 seconds B) 12 Minute AMRAP 20/15 Calorie Row 20 Wallballs 20/14 20...

Tuesday, March 21st

Performance A) Every 5 minutes, for 20 minutes (4 sets) for times: Row 250 Meters 7 Burpees 10 Walking Lunges with Dumbbells 55/35    (5 each leg) Run 100 Meters (Alley and back) B) In teams of 2, alternate whole rounds to complete 10 Rounds for Time (5 each): 7...

Monday, March 20th

Performance A) 12 minutes to build to a heavy single Bench Press Then…. B) 3 sets of: Bench Press x 3 reps at 90% of todays heavy single. C) 5 Rounds for time 10 Toes To Bar 30 Russian Swings 70/53 50 Double Unders Competition A) 12 minutes to build to a heavy...