Saturday 3-14-26

 Saturday 3-14-26

Teams of 2

AMRAP 20

60 Double Unders

30 Russian Kettlebell Swings (53/35)

30 Calorie Row

20 Russian Kettlebell Twists (53/35)

20 Toes To Bar

Friday 3-13-26

 Friday 3-13-26

26.3

FOR TIME:

2 rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Cap 16:00

BB(95/65),(115/75), (135/85)

Wednesday 3-11-26

 Wednesday 3-11-26

Conditioning:

AMRAP 20 

20/18 Calorie Row 

10 V-ups

8 Air Squats

6 Banded Lat Raises

4 Push-ups 

Mobility Flow

Tuesday 3-10-26

 Tuesday 3-10-26

On the 3:00 x 5

8 DB Box Step Overs

100 Ft DB Front Rack Carry

:30 Plank 

Core Blast!

Monday 3-9-26

 Monday 3-9-26

On the 1:30 x 6

3 Hang Power Cleans

2 Front Squats

1 Shoulder to Overhead

Conditioning:

EMOM x 15

Minute 1: 8 Power Snatches

Minute 2: 40 Double Unders

Minute 3: 12 Lateral Burpees Over the Bar

Minute 4: 8 Clean and Jerks

Minute 5: Rest

BB (115/85)

Saturday 3-7-26

 Saturday 3-7-26

Teams of 2

AMRAP 20

160 Ft Bear Hug Plate Carry

40 Lateral Plate Step Overs

20 Cyclists Air Squats

10 Shuttle Runs

Plate (35/25)

Friday 3-6-26

 Friday 3-6-26

26.2

FOR TIME:

80-foot dumbbell overhead

walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead

walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

80-foot dumbbell overhead

walking lunge

20 alternating dumbbell snatches

20 muscle-ups

Time Cap 15:00

DB (50/35)