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3 / 26 / 24 A. Front Squat 4 x 3 B. Back Squat 4 x 2 C. 12 min abs 3 rounds , rest 1 min between 1 min situps 1 min hollow rocks 1 min plank

3/20/24 Originally published March 19, 2008 In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are: Wall-ball: 20 pound ball, 10 ft target. Sumo deadlift high-pull:

3/22/24 a. EMOM 10 squat clean building b. amrap 14 4 squat cleans 135 / 85 10 toes to bar 40 double unders

3 / 21 / 24 A. Push press 5 x 6 B. partner amrap 15 50 shoulder to overhead 50 / 35 50 cal machine

3/20/24 AMRAP 20 Buy In – 1000m run Amrap in time remaining 2 rope climbs 10 V – ups 15 wall balls 20 / 14

3 /19/24 A. 8 – 8 across 4 – 4 – 4 across 2 – 2 – 2 – 2 building B. partner amrap 15 50 cal machine 50 russian KBS 70 / 53

3/18/2024 10 rounds , rest 1 : 1 with a partner 250m/200 row 10 bench press 135 / 85

3/15/24 Sound Bath tonight 7 pm : )

3 / 14 / 24 AMRAP 30 Run 250m 1 round of CTB Cindy 5 ctb pull ups 10 push ups 15 airsquats

3/13/24 AMRAP 20 Run 100m 10 thrusters 95 / 65 10 American Kettle bell Swings 53 /35 *every round add 100m , 5 thrusters and 5 KBS