MONDAY 3.20.23
Strength - PUSH Press 5RM - 12 min
Build to heavy unbroken set of 5
EMOM 16
M1) 20 Alternating Overhead DB Press
M2) 8 Strict Tempo Pull-ups
M3) 25' Handstand Walk / 4 Wall Walks
M4) Bike 12/9 Calories
Buyout Abs
TUESDAY 3.20.23
Strength - Front Squat 5RM- 16 min
Build to Heavy Set of 5
50-60-70-80-85%
Heavy Single by Feel
Teams of 2
15 minutes to complete 8 Rounds Relay Style
8 Power Cleans
12 Front Rack Forward Lunges
Rx: 115/75 lbs
In remaining time max burpees over bar
WEDNESDAY 3.22.23
Strength - Bench Press 5RM - 12 minutes
Teams of 2 AMRAP 18
Rx: 15 Toes to Bar + 15 Ring Dips
Scaled: 20 Knees to Hips + 20 Hand Release Push-ups
Athlete A rows while Athlete B completes one round. Switch and repeat to accumulate as many rounds and calories as possible.
Score 1: Total Rounds
Score 2: Total Calories
THURSDAY 3.23.23
Strength - Barbell Bentover Row - 12 Minutes
4 sets of 8 Reps build to Heavy
AMRAP 16 for Quality
20 Alternating Gorilla Rows
16 Double DB Hang Reverse Lunges
15 BTN Tricep Extensions
10 Candlesticks
Buyout: Coach Choice Abs
FRIDAY 3.24.23
Strength - Deadlift 5RM - 12 Minutes
Build to heavy unbroken set
EMOM 16
M1) 15 Reverse Grip DB Bench Press
M2) 15 Parallel Chest to Ring Rows
M3) 20 American KB Swings
M4) AMRAP 123 Up Downs
Rx: 50/35 lb DBs & 24/16kg Kettlebell
Scoreboard Minutes 1-3 (total Possible 200)
Buyout - AMRAP 3
Hand Release Push-ups
SATURDAY 3.25.23
March Madness