Week of March 7 - 13, 2022

Mon March 7

10 min AMRAP

10 DB Push Press (2x50/35)

10 DB Lunge (2x50/35)

20 Lateral hops over DB's

Rest 3 mins

10 Min AMRAP

20 DB Snatch (1x50/35)

20 DB Step up (1x50/35) (24/20)

Tues March 8

Happy Birthday to Derrick Morin!!

Back Squat 1RM Compare to Nov 16/21, April 27/21 --- Cashout: Row 500m Time Trial

Wed March 9

Happy Birthday to Greg Potter and Sarah Friesen!!

OTM x 12

Odd - Snatch

Even - T2B, CTB, or Bar MU

---

21-15-9

Overhead Squat RX (95/65) Beastmode (115/80)

Cals - pick your machine

Thurs March 10

OT90 x 7: 2-2-2-1-1-1-1 Power Clean

---

5 rounds

1 min AMRAP

Power Clean

🚹(135-155-185-205-225)

🚺(95-105-125-140-155)

2 min AMRAP

4 Burpees

8 Air Squats

1 min Rest

Fri March 11

AM Classes only. Afternoon/evening will be doing 22.3!

20 min AMRAP

15 Wall Balls

15/10 Bike Cals

15 Box Jumps

15 KB swings

Sat March 12

Happy Birthday to Sophie Brecht!!

3 min AMRAP

5 Deadlift (315/205)

5 SHSPU

25 Double Unders

3 min Rest

3 min AMRAP

5 Deadlift (275/185)

5 HSPU

25 Double Unders

3 min Rest

3 min AMRAP

5 Deadlift (225/155)

2 Wall Walks

25 Double Unders

Sun March 13

OT90 Thruster 3-2-2-1-1-1

---

With a partner

150 Thrusters (95/65)

150/100 Row Cal