November 17, 20223 SETS1 SET = 2 ROUNDS OF THE FOLLOWING20 Double Unders / DB Hop Overs/30 Single Skips12 Alternating Dumbbell Power Snatch20 Double Unders / DB Hop Overs/30 Single Skips12 Dumbbell Squat/Goblet Squats/Air SquatsRest 2 Minutes between SETS
3 SETS1 SET = 2 ROUNDS OF THE FOLLOWING20 Double Unders / DB Hop Overs/30 Single Skips12 Alternating Dumbbell Power Snatch20 Double Unders / DB Hop Overs/30 Single Skips12 Dumbbell Squat/Goblet Squats/Air SquatsRest 2 Minutes between SETS
March 20, 20236 Rounds 8 Staggered Stance Deadlift, Right foot forward 8 Staggered Stance Deadlift, Left foot forward 8 Reverse Farmer Lunge, Right leg 8 Reverse Farmer Lunge, Left leg
March 21, 2023AMRAP 4 21 Calorie Row 21 Burpees 21 Banded Strict pull up/ring row/inverted row Rest 4 minutes AMRAP 4 15 Calorie Row 15 Burpees 15 Toes to Bar/hanging knee raise/v-ups/lying leg raise Rest 4 minutes
March 22, 2023Part 1 Thruster Build to a Heavy 5 Part 2 AMRAP 15: 21 AbMat Sit-ups 15 Push-ups 9 Thrusters (95/65)