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)

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 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.

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

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.

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

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

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

Open 24.3

All for time:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

Level 2/Official HQ Scaled:
♀ 45 lb, 65 lb (20, 29 kg); jumping chest-to-bar, chin-over-bar pull-ups
♂ 65 lb, 95 lb (29, 43 kg); jumping chest-to-bar, chin-over-bar pull-ups

Level 1:
♀ 15 lb/35 lb Thrusters, Ring Rows>Jumpingn Pull-ups
♂ 45/65 lb Thrusters, Ring Rows>Jumping Pull-ups

You’re A Bear Light

5 Rounds for Time:
100’ Bear Crawl
3 Bear Complex @135/95
*Bear Complex = power clean, front squat, push press, back squat, push press without putting the bar down. Squats cannot be thrusters. Rep does not count unless all 5 movements are completed in a row – bar can be dropped between each complex as-needed

Level 2: 95/65
Level 1: 45/35, 50′ Bear Crawl

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