Week of March 4 – March 10


Back Squat
Perform a set E2:00
5 reps @ 70%
3 reps @ 75%
5 reps @ 70%
3 reps @ 80%
5 reps @ 70%
3 reps @ 85%

AMRAP 25 – Teams of 2
12/9 Calorie Bike / Row
12 Kettlebell Swings (70/53)
9 Burpees
*Complete entire round before switching*

CE – Midline
Accumulate 2:00 in an L-Sit / L-Hang
*Starting with and every time you break, perform 7 GHD Sit-Ups*


Spend 12min working on Handstands or Handstand Walking

“3-Wheel Drive”
5 Rounds of AMRAP 3:
21 Jumping Lunges
15 Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining
*Rest 3 Minutes Between*

CE – Body Armor
3 Giant Sets
10 Single Leg Dumbbell Deadlifts
10 Dumbbell Bench Press
10 Alternating Dumbbell Shoulder Press
10 Glute Ham Raises
*Rest 2:00 Between Rounds*



Olympic Lifting
Spend 12min building to a heavy Overhead Squat

“Pins and Needles”
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

CE – Odd Object
5 Rounds
100′ Sandbag Bear Hug Walk (150/100)
50′ Heavy Yoke Carry



“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2
*This day can be used as a skill practice day or a cardio day, you pick the movements. Everything is free game. Below is an example of how you could structure this workout.*

### Practice Option:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

### Cardio Option:
On the Minute x 20
Odd Minutes: 15/12 Calorie Bike
Even Minutes: 0:45 of Sit-ups


*Even if you are not signed up for the Open, you can still come to class and treat this workout like a normal, weekly workout! We will have classes at 515am, 945am, and 430pm. Begin warming up when you arrive.*


*The gym opens at 8am if you would like to come in early to get your workout in before we kick off the heats for the Open event. We encourage you to hang out and cheer on your fellow athletes!*


To be posted after the announcement of 19.3