March 2023

Saturday April 1

8-9 am 5 rounds for time of:250-m row, sub 0:57♀/0:50♂100 unbroken single-unders If the row takes longer than 0:57/0:50, or if you trip up on your single-unders, redo that segment before moving back to the other exercise. Scale:3 rounds for time of:250-m row, sub 1:02 ♀/0:55♂100 single-unders

Monday March 27

6:30-9 am Linda – scaled 10-9-8-7-6-5-4-3-2-1 reps for time of:1¼-bodyweight deadlifts¾-bodyweight bench presses½-bodyweight cleans Scale:8-7-6-5-4-3-2-1 reps for time of:¾-bodyweight deadlifts½-bodyweight bench presses⅓-bodyweight cleans

Saturday March 25

8-9 am Jack Complete as many rounds as possible in 20 minutes of:10 push presses10 kettlebell swings10 box jumps ♀ 65-lb presses, 16-kg swings, 20-in box♂ 95-lb presses, 24-kg swings, 24-in box Scale:Complete as many rounds as possible in 20 minutes of:10 push presses10 kettlebell swings10 box step-ups ♀ 45-lb presses, 8-kg swings, 12-in box♂ …

Saturday March 25 Read More »

Wednesday 22

6:30-9 am 3 rounds for time of:60-second handstand hold60-second L-sit800-m run Scale:3 rounds for time of:60-second plank hold60-second L-sit drill: seated leg raises400-m run

Saturday March 18

8-9 am Complete as many rounds as possible in 10 minutes of:15 medicine-ball cleans7 toes-to-bars ♀ 14-lb ball ♂ 20-lb ball Scale:Complete as many rounds as possible in 10 minutes of:15 medicine-ball cleans10 hanging knee raises ♀ 6-lb ball ♂ 10-lb ball

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