Week of March 18 - March 24

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Workouts for the Week

Monday March 18

🎉🎂🎈🥳 Happy Birthday today to Chris Marsh!!

10 Rounds

5 Deadlift (225/155)

10 Push up

30 Double unders

15 min CAP

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OTM x 10

Odd) Plate Farmer Hold

Even) Sandbag Hold

Tuesday March 19

OT90 x 10: 2 Back Squat

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In 7 mins

Bike 50/35 Cals

AMRAP

6 Burpees

12 Air Squat

6:30pm EMOM Class

OTM x 20

Odd) Snatch + Hang Snatch

Even) Toes to bar

Wednesday March 20

🎉🎂🎈🥳 Happy Birthday today to Kevin Broks!!

HSPU Skill work or EMOM x 10

12 min AMRAP

12 DB Snatch*

12 Step up (24/20)

12 Shuttle Run (row cals)

*RX (50/35)

Beast (70/50)

Thursday March 21

OT2M x 15

1) 5 Bench + Dip Hold

2) 5-10 Strict Pull ups + Bar Hang

3) 10-15 GHD sit ups + GHD hollow hold

Friday March 22

🥳🎉 🎈🎂 Happy Birthday today to Jenn Molloy and Ryan Strate!!

OT90 x 7: 1 Squat Clean

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10-9-8-7-6-5-4-3-2-1

Power Clean (135/95)

1-2-3-4-5-6-7-8-9-10

Front Squat (135/95)

*Rounds must be unbroken

Saturday March 23

🎂🎈🎉🥳 Happy Birthday today to Ken Wilson!!

In a group of 2 or 3

1 person working at a time

"Hefty Hundred"

100 Box jumps (30"")

100 KB swings (32/24)

100 CTB Pull ups

100 Front Rack Lunges (95/65)

100 Push Press (95/65)

100 Hip Ext

100 Wall Balls (30/20 (10/9')

100 Burpees

100 Double unders

compare to Sept 4/23

Sunday March 24

7 min AMRAP

Row Cals

3 min Rest

7 min AMRAP

Bike Cals

3 min Rest

7 min AMRAP

Ski Cals

Compare to Dec 31/23