3/23/2023

WORKOUT (16 min) 3 rounds for time: 20 KB deadlift (1x 70/53) 15 Russian KB swing (70/53) 10 American KB swing (70/53) 5 suitcase carry (70/53) *16 min cap (Score: Time) STRENGTH (8 min) 5 sets of: 1 min on/:30 sec off… back rack hold *building each set (Score: Weight)

3/22/2023

ACCESSORY (12 min) 12 min EMOM: Min 1: 4-8 toe-to-ring Min 2: 4-8 hip extension Min 3: 10-20 banded march WORKOUT (12 min) 12 min AMRAP: 5 shuttle run 5 toe-to-bar 5 shuttle run 10 toe-to-bar …5/15, 5/20, 5/25, etc. (Score: Rounds/Reps)

3/21/2023

RETEST (20 min) 1-rep max front squat (Score: Weight) WORKOUT (9 min) “Karen” For time: 150 wall ball (20/14) *9 min cap (Score: Time)

3/20/2023

STRENGTH (10 min) 10 min EMOM: 1 clean & jerk *building each rep (Score: Weight) WORKOUT (18 min) 18 min AMRAP: 1 clean & jerk (205/140) 30/20 cal row 1 clean & jerk (205/140) 3 rope climb (Score: Rounds/Reps)

3/17/2023

ACCESSORY (8 min) 8 min EMOM: Min 1: prone IYWT drill Min 2: 12-16 DB see-saw strict press WORKOUT (14 min) 4 rounds for time: 12 DB squat (2x 35/20) 12 handstand push-up 200m run *14 min cap (Score: Time)

3/16/2023

ACCESSORY (8 min) Every :30 sec for 16 sets: Odd: 1-3 muscle ups (bar or ring) Even: 5-10 Russian KB swing (70/53) (For Quality: No Score) WORKOUT (15 min) 15 min AMRAP: 40 box jump over (24”/20”) 30 ring row 20 deadlift (185/125) 10 chest-to-bar pull-up *RX+ option: Ring row ➜ pull-up DL (185/125) ➜ […]

3/15/2023

STRENGTH (11 min) Every :90 sec for 7 sets: 2 tempo/pause front squats (12×1) *aim for around 70-80%+ across all sets *2 sec pause in the bottom (Score: Weight) WORKOUT (14 min) 3 rounds of… 4 min AMRAP: 8 front rack lunge 12/8 cal bike *1 min rest between AMRAPs *pick up where left off […]

3/14/2023

RETEST (20 min) 1-rep max push press (Score: Weight) WORKOUT (7 min) For time: 21-15-9 Power clean (135/95) Shoulder to overhead(135/95) *7 min cap (Score: Time)

3/13/2023

SKILL (10 min) Jump rope practice WORKOUT (16 min) 16 min AMRAP: 500/400m row 32 double under 8 DB up-down (2x 50/35) (Score: Rounds/Reps)

3/10/2023

RETEST (25 min) 1-rep max power snatch (Score: Weight) WORKOUT (6 min) 6 min EMOM: Min 1: wallball (20/14) Min 2: burpee Min 3: slamball (30/20) (Score: Total Reps)

3/9/2023

ACCESSORY (8 min) 2x “Reverse Tabata”… L-sit holds *16 rounds of :10 on/:20 off (For Quality: No Score) WORKOUT (20 min) 20 min AMRAP: 10 shuttle run (50-ft) 10 inverted burpee 50 flutter kick (Score: Rounds/Reps)

3/8/2023

STRENGTH (16 min) 16 min EMOM: Min 1: 2-4 tempo chin-up (73×1) Min 2: 1 box jump* *increase box height each round (Score: Height) WORKOUT (8 min) 8 min AMRAP: 8 box jump (30/24) 4 strict pull-up (Score: Rounds/Reps)