2/28/22 - 3/4/22

Week of 2/28/22 - 3/4/22


Monday - 2/28/22
Bench Press

  • 3-3-3-3-3

    • Increase Weight

For Time:
21-15-9

  • Wall-Ball (20/14 lbs)

  • Toes to Bar

  • 500m Row after the 21 & 15

    • Score = Total Time (15 Min Cap)


Tuesday - 3/1/22
For Time:

  • 30 Power Snatch (75/55 lbs)

  • 30 Burpee Box Jumps (24/20”)

  • 20 Power Snatch (75/55 lbs)

  • 20 Burpee Box Jumps (24/20”)

  • 10 Power Snatch (75/55 lbs)

  • 10 Burpee Box Jump (24/20”)

    • Score = Total Time

    • Rx1= 45/33 lbs

    • Rx3= 95/65 lbs


Wednesday - 3/2/22
Romanian Deadlifts

  • 5 x 5 (Same Weight)

    • Score = Weight used

E4MOM x 4 Rounds: Each For Time

  • 500m Bike

  • 20 Sit-ups

  • 10 Pull-ups

    • Score = Total Time (4 Scores)


Thursday - 3/3/22
Row Time Trial

  • 1000m x 2 (4 Minute Rest)

    • Score = Total Time (2 Scores)

3 Rounds - For Time:

  • 10 Front Rack Lunges (75/55 lbs)

  • 30” L-Sit Hold

    • Score = Total Time

    • Rx1= 20” L-Sit

    • Rx3= 95/65 lbs


Friday - 3/4/22
4 Rounds - 1 Minute Max Rep:

  • Double Under

  • Ski (Cals)

  • Kettlebell Swings (24/16 kg)

  • Wall-Sit Hold (every 10” = 1 rep)

    • 30” Rest after each movement

    • Score = Total Reps


Happy Birthday Malu!

Happy Birthday Carl!

Happy Birthday Kristie!