November 23, 2022Every Minute on the Minute for 20 MinutesMin 1: 8 Tempo Goblet Squats (Tempo = 3030)Min 2: 10-12 Goblet Step Up w/ Slow LowerMin 3: 40 Sec bicycle crunches 2 sec pause elbow to kneeMin 4: 40 Sec elbow plank
Every Minute on the Minute for 20 MinutesMin 1: 8 Tempo Goblet Squats (Tempo = 3030)Min 2: 10-12 Goblet Step Up w/ Slow LowerMin 3: 40 Sec bicycle crunches 2 sec pause elbow to kneeMin 4: 40 Sec elbow plank
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)