Bringing Back Barbell OH Lunges!

5 Rounds For Time:
10 Power Snatch (95/65)
10 Alt. Leg Overhead Lunge Steps
15 Burpees
*Rest 2:00 after each round

Level 2: (75/55)
Level 1: KBS @25/15, Low box step-ups, box burpees
*Modify OH lunges w/front-rack or BW as-needed

Seated:
5 Rounds For Time:
10 DB Snatch (5R+5L) & 4 Ring Dips
32 Calorie Ski Buy-out (after 5 rounds above)

Visually Impaired:
5 Rounds For Time:
10 Deadlifts @35-55, 10 Alt Leg Lunges OR 12” Box Step-ups, 5 Burpees

Run Push Squat for 20:00

20:00 AMRAP Of:
800 Meter Run
15 Handstand Push-ups
20 Air Squats

Level 2: Up to 2 ab-mats for HSPU
Level 1: 200 Meter Run/Walk, Double DB Seated Strict Press @20/15, 20″ Box Squats as-needed
*Run = 80 reps – If under 4-5:00 on last run, cut runs back to 100-200 meter repeats – 100 meters = 10 reps

Visually Impaired: 300 Strokes OR 4:00 On Bike , 5 Yoga Block Push-ups, 15 Rig Squats

Row Push Squat Repeats

10 Rounds Every 3:00 For Reps:
10/8 Calorie Row
10 Push-ups
10 Pull-ups
Rest remainder of 3:00

Level 2: Banded Push-ups & Pull-ups as-needed
Level 1: Jumping Pull-ups, box OR banded push-ups (knees only if needed for space)

Schedule Shift Friday AM – Open Gym Option

After a month filled with fitness fun, several coaches are taking a break this week. With that, there are only open gym classes Friday morning 6-8am, 3/22. Friday evening classes are scheduled as normal. There is a programmed warm-up and a great workout lined up! Please organize with folks in the gym to throw down together! Grace and Lizzy will be there to help with getting the clock going and any questions you have. Shoot Coach Shaun a text if you have any questions.

Cleaning, Jumping, Sitting, & Lunging With My Buddy

Two Rounds, 12:00 AMRAP Of:
25 Double Unders
15 Partner Med Ball Sit-ups (20/14)
10 Alt. Leg Step-Back Lunges
10 Power Clean @135/95
*Clean should be no higher than 60-65% – A weight you COULD do 10 tap & go when fresh.
*Rest 3:00 between rounds, start at the top & score separately

Level 2: 30s DU attempts, med ball @14/10, BB@95/65
Level 1: Single Unders OR 15 plate speed steps, regular sit-ups OR bo mountain climbers, low box step-ups, KBS@25/15

*1 Partner working at a time other than med ball sit-ups. Split reps however you’d like.
*Teams of 3, have two people mirror each other and do the same # of reps. Only count these two as-if they were 1. For med ball sit-ups, switch who has a buddy every round.

Schedule Shift Thursday PM and Friday AM – Open Gym Option

After a month filled with fitness fun, several coaches are taking a break this week. With that, there are only open gym classes Thursday evening 4-6pm (3/21) and Friday morning 6-8am, 3/22. Thursday morning and Friday evening classes are scheduled as normal. There is a programmed warm-up and a great workout lined up! Please organize with folks in the gym to throw down together! Grace and Lizzy will be there to help with getting the clock going and any questions you have. Shoot Coach Shaun a text if you have any questions.

100 Of This 100 Of That

10 Rounds, Every 2:00
10 Toes-to-Bar
10 Burpees
*Intent is sprint & rest with 1:1 work:rest
*If unable to complete work in 1:00-1:15, cut reps back. Don’t cut rest any shorter than this.

Level 2: 8 Toes-Near-Bar, 8 Burpees
Level 1: 8 Alt. Arm & Leg V-ups & 8 Box Burpees

We Runnin’!

5 Rounds For Time Of:
400 Meter Run
10 Single-Arm DB Strict Press @50/35 (5R+5L)
10 Box Jumps @24/20″

Level 2: DB @30/20, Box @20/16″
Level 1: 4 Rounds & 200 Meter Run/Walk, DB Strict Press @20/10, 8″ Box/35lb plate jumps

Push Press 5×3

Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
*Build to a heavy triple

15:00 Monday

15:00 AMRAP Of:
10 Alt. Arm DB Snatch @50/35
20 Box Step-overs @24/20″
15 Candlesticks

Level 2: 30/20
Level 1: KBS @25/15, 12/8″, Alt. Arm V-ups OR Box mtn climbers
VI: KBS, Step-ups, 10 leg lifts
Seated: DB Snatch (5R+5L), Out Of Chair, 5 Push-ups, 8 Ring Rows, In Chair

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