November 26, 2022Every 2 Minutes x 10 Rounds100m Row3 (Difficult) Ring Rows/Seated Row/Bench Assisted Row/Bent Over Row6 Push Up/From Knees/Elevated Push Up9 Air Squat
Every 2 Minutes x 10 Rounds100m Row3 (Difficult) Ring Rows/Seated Row/Bench Assisted Row/Bent Over Row6 Push Up/From Knees/Elevated Push Up9 Air Squat
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)