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Sunday, 3/14

Basics & Performance Four rounds for max reps of: 60 seconds of Kettlebell Swings (32/24 kg) Rest 60 seconds 60 seconds of Push-Ups Rest 60

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Friday, 3/13

Basics & Performance Four sets of: Single Arm Press x 8-10 reps each arm Rest 2-3 minutes Complete as many rounds and reps as possible

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Thursday, 3/12

Basics: Every minute, on the minute, for 15 minutes: 3 Strict Pull-Ups 3 Renegade Rows (Renegade Row = Push-Up, Row Left, Push-Up, Row Right) For

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Wednesday, 3/11

Cash in…2x 400 90 seconds rest   Basics: Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible: Run 800

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Monday, 3/9

Basics: Every minute, on the minute, for 21 minutes: Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011 ( Minute 2 –

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Sunday Story…Ohana

When you walk in my door you become family. When I say that I mean I become invested in you, your success both here in

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Sunday, 3/8

  BASICS & PERFORMANCE In teams of 3 For time: Row 1000 Meters/run 800 50 Thrusters (45/35 lbs) 30 Pull-Ups Immediately followed by… For time:

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Tuesday, 3/3

BASICS: Three sets of: Strict Pull-Ups x Max Reps Rest 45 seconds Nose-to-Wall Handstand Hold x 45-60 seconds Rest 45 seconds Strict Supinated-Grip Pull-Ups x

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