Week of 3/14/22 to 3/18/22
Monday 3/14/22
Low Plank Hold
3 x 1 Minute
1 Minute Rest
For Time:
20/15 Cal Bike
30 Air Squats
40 DB Hang Power Clean (50/35 lbs)
50 V-ups
100FT DB Front Rack Lunge (50/35 lbs)
20/15 Cal Bike
Score = Total Time
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Tuesday - 3/15/22
Overhead Squat
2-2-2-2-2 (Increase weight)
3 Rounds - 1 Minute Max Reps
Power Snatch (75/55 lbs)
Row (Cals)
Handstand Push-up
Rest
Score = Total Reps
Rx1= HSPU to 1 abmat
Rx3= 95/65 lbs
Wednesday - 3/16/22
Strict Pull-up
10 x 3 (1 Minute Rest)
15 Minute AMRAP:
5 Box Jumps (30/24 in)
10 Wall-Ball (20/14 lbs)
10/7 Ring Dips
20 Sit-up
Score = Rounds + Reps
Thursday - 3/17/22
Power Clean
1-1-1-1-1-1-1 (increase weight)
Score = Weight
For Time:
30 Burpee over Bar
30 Power Cleans (95/65 lbs)
Cap = 10 Minute Cap
Score = Total Time
Rx1= 75/55 lbs
Rx3= 115/75 lbs
Friday - 3/18/22
“Tabata”
Max Cal Ski
Score = Total Cals
4 Minute Max Rep
Barbell Curl (45/33 lbs)
Score = Total Reps
4 Minute Max Reps
Toes to Bar
Score = Total Reps
4 Minute Max Reps
Kettlebell Snatch (16/12 kg)
Score = Total Reps
Happy Birthday Courtney!
Happy Birthday Stowe!
Happy Birthday MaryBeth!
