Monday 3/23 A) Row 300 M Then: 2 Rounds Hanging L Sit or Bent Knee Hold :20 On- :20 Off- :20 On 12 Ring Rows 6 SL RDLs/ Side B) 4 Rounds 3 Min Interval 100 M Row 12 Gorilla Rows 9 Sit Ups 100′ Farmers Carry Rest 1 Min

Saturday 3/21 A) 3 Rounds 3 Min On/ 1 Off Row 250 Then AMRAP: 10 Box Jumps 10 Push Press 10 Ring Row B) 3 Rounds 3 Min On/ 1 Off Bike 500 Then AMRAP: 50′ Lunge 10 Hang PCs 10 Plank Row

Friday A) Long Circuit On the Minute X 4-5 Rounds 1. Kettlebell Swings X 15 2. Wallball X 15 3. 6 Burpees- 1-2 Shuttle Runs 4. 6 Ball Slams- 20 Jump Rope 5. Rest/Reset

Thursday 3/19 A) 5 Min Casual Group Sled Relay Do Band Pull aparts and Good Mornings While Waiting B) 18 Min AMRAP Max Distance on Bike On the top of every 3 Minutes (6 Rounds) 100′ Sled Drag 10 KB Deadlifts 100′ Farmers Carry

Tuesday 3/17 A) 3 sets 11 No PU Burpees 11 Push Ups 22 Mountain Climbers Run :30 Rest :30 B) 3 sets 6-8 Goblet Squats 6-8 DB Bench Press C) 4-5 Sets 2 Min On/ 1 Min Off 11 Air Squats 11 Push Ups (Floor Press) 3 Shuttle Runs Pick Up Where You Leave Off

Monday 3/16 A) 2 rounds. 200 M Ski 10 Hanging Knee Raises 10 Ring Rows 6-8 Single Leg RDLs B) 5 Rounds Every 3 Minutes: 8 SA Dumbbell Supported Rows/Side 12 Sit Ups 200/250M Row

Saturday 3/14 A) 3 Rounds Min 1- 50′ Sled Push + 10 Burpees Min 2- 10 Push Ups + 10 Ring Rows Min 3- 10 HPCs + 100′ FC Min 4- 10 KBS + Plank Min 5- Rest B) Bike Tabata

Friday 3/13 !!! A) CFM Triathlon Relay 1 K Ski P1- Ski P2- Rest P3- Plank 800 M Run P1- Run P2- Rest P3- Goblet Hold 2K Bike P1- Bike P2- Rest P3- Farmer Hold B) 8 Min AMRAP 8 Incline DB Bench 8 DB Single Arm Row/ Side 8 Cal Row

Thursday 3/12 A) 2 rounds. 500 M Bike 20 Alt V Ups 10 No PU Burpees B) 7 Min AMRAP 50′ Sled Push 100 Front Rack Carry 10 Hanging Knee Raises 50′ Sled Drag 100′ Farmers Carry C) 10 Min AMRAP 1 K /800MBike 10 Hang PC 10 Thrusters 20 Jump Rope

Tuesday 3/10 A) 5 Min Circuit 200 M Run 10 Plank Shoulder Taps 20 Bicycle Crunches B) 3 sets 6 Lat Box Steps- Same as Last week 6 Split Stance DB Press/ Side C) 4 Rounds 2 Min On/ 1 Min Off 3 Shuttle Runs AMRAP- 5 Burpees 5 Box Jumps 10 Alt DB Snatch