Week of March 21 - 27, 2022
- David Rylee
- Mar 20, 2022
- 0 min read
Mon March 21
10 Min AMRAP
10 Power Snatch (135/95)
20/15 Cals
OTM x10
odd) Strict Pull ups
even) Pistols or Box drills
Tues March 22
Happy Birthday to Jenn M and Kathy A!!
OT90 x 6
1-3 - Front squat x 3
4-6 - Back Squat x 3
5 rounds
8 DB Squat Clean Thrusters (2x50/35)
12 Burpees*
*Scaled 8 Burpees
Wed March 23
Happy Birthday to Ken W!!
In 20 mins
3 rounds
12 Overhead Squat (95/65)
7/5 Bar Muscle up
-----rest 2 mins-----
3 Rounds
12 Overhead Squat (95/65)
12/9 CTB Pull ups
In remaining time establish a 1RM Snatch
Thurs March 24
1-2-3-4-5-6-7-8-9-10
Power Clean (155/105)
Double unders x 5
-----Rest 3 mins-----
10-9-8-7-6-5-4-3-2-1
Push Jerk (155/105)
Box jumps (30")
Fri March 25
OTM x30
1) 1-3 Rope Climb
2) 10 KB Deadlift
3) 5-10 Strict T2B
4) 10 Overhead Lunge
5) Max HS hold
6) 30 sec Dball hold
Sat March 26
Happy Birthday to Amy P!!
Bring a Friend Day!!
5 min AMRAP
12 DB Snatch
12 Goblet Squat
-----Rest 1 min-----
5 Min Partner Row
-----Rest 1 min-----
5 Min AMRAP
12 Wall Ball
12 Burpees
-----Rest 1 min-----
5 Min Partner Bike
Mash add on
With a partner:
10 Squat snatch (Heavy)
50 HSPU
8 Squat Snatch
40 HSPU
6 Squat Snatch
30 HSPU
4 Squat Snatch
20 HSPU
2 Squat Snatch
10 HSPU
Sun March 27
Happy Birthday to Britni M!!
Linchpin 08-21-2021
With a partner:
150 Pull ups
150 Push ups
150 Front Squats (75/55)
150 Hang Power Cleans (75/55)
150 Push Press (75/55)
150 GHD Sit Ups
150 Double Unders
Compare to Sep 6/21
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