Monday, March 15th
STRENGTH
E2MOM x 12 MINUTES
3 TNG Power Clean & Jerk or Power Snatch*
*Start light-moderate and build to heavy.
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
250/200m Row
12 Ground to Overhead (115/75)|(75/55)
250/200m Row
12 Slam Balls (30/20)|(20/10)
(Score is Rounds + Reps)
Tuesday, March 16th
STRENGTH
3-3-3-3 Back Squats*
*Building from Moderate-Heavy to Heavy
(Score is Weight)
BENCHMARK WORKOUT
“SPEED DEMON”
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-
(Score is Time)
Wednesday, March 17th
SKILL
EMOM x 12 MINUTES
MIN 1 – :40 Gymnastic Pull*
MIN 2 – :40 Double Under Practice
MIN 3 – :40 Hollow Body Flutter Kicks
(No Measure)
*Gymnastic Pull Options…
Strict Pull-Up (C2B Optional)
Kipping Pull-Up (C2B Optional)
Bar Muscle-Up
BENCHMARK WORKOUT
“END OF THE RAINBOW”
FOR TIME 800m Run
Immediately Into…
5 ROUNDS
36 Double Unders
18 Russian KB Swing (53/35)|(35/26)
6-9 Reps Gymnastic Pull
(Athlete Choice)*
Immediately Into…
800m Run
*Gymnastic Pull Options…
Strict Ring Row
Strict/Kipping Pull-Up
Chest to Bar Pull-Up
(Score is Time)
Thursday, March 18th
WORKOUT
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Med Ball Front Squat
+ 4 MB Ground to Overhead (20/14)|(14/10)
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 MB Sit-ups
+ 4 MB Seated Press
MIN 2 — Row or Bike, Moderate Effort
(No Measure)
Friday, March 19th
WORKOUT TBD depending on Thursday night’s announcement. Stay tuned!
***OPEN 21.2 To be announced Thursday at 6pm MST. Workout will be posted in Wodify shortly after along with Friday night Open heat times.