Week of March 11 – March 17


EMOM x 14
A) 35-50 Double Unders
B) Muscle-Up / Progression / Practice

“Sir Charles”
For Time: (20min cutoff)
800m Run
7 Rounds of “Cindy”
800m Run
*”Cindy” = 5 Pull Ups, 10 Push Ups, 15 Air Squats*
**Wear a weighted vest if you’d like!**

CE – Body Armor
3 Giant Sets
9-7-5-3 Bench Press
18-14-10-6 Bent Over Row w/ DB
200′ Farmers Carry



“Bed Time”
5 Rounds on the 5:00
15 Abmat Sit-Ups
12 Bar Facing Burpees
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
*RX = 185/125*

CE – Bike Sprints
Tabata Bike (Goal = 60/45cals)
Rest 4:00
Tabata Bike (Goal = 50/35cals)
*For every calorie missed, perform a burpee*



Olympic Lifting
5 Sets on the 3:00
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans

For Time: (15min cutoff)
1000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar

CE – Odd Object
Accumulate 5:00 in a Weighted Wall-Sit
*Use a kettlebell for this. You will hold the KB in the front rack position on one side. You may swap sides during the hold. Every time you have to put the kettlebell down or come above parallel in the wall-sit, stop and perform 7 Kettlebell Swings*



“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!*


EMOM x 25:
Minute 1: 12/9 Calorie Assault Bike
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest
*Score is total stations completed as written within the minute. A perfect score is 20.*