We have some exciting news!!! Starting next Monday 03-30-2020 we will be hosting an at home competition. How do I sign up? Congratulations paying members you are already signed up. YEAH BUDDY!! Who is on my team? Your team consist of the groups we have already placed you all in. Your personal coach is your Team Captain. What are the WODs? You guys will be receiving those daily from your coaches and they will be posted on our website. How will each team get scored?

Monday 032320 Strength Plate thrusters 4x10 5th set ME (Max Effort) Workout AMRAPx 12 As Many Rounds As Possible 12 Front Rack Lunges 10 Tuck Ups 8 Thrusters with Plate Tuesday 032320 Strength 3 X 10-20 1 X ME (Max Effort) Workout 4 Rounds 15 Burpees to a Plate 20 DB/KB snatches/Slam Balls/ or MB Cleans 25 Bent Over Rows w/ plate Wednesday 032520 Midline Plank Hold Accumulate 3:00 2X30 Sit ups Workout 21-15-9 Burpees Jumping Air Squats R

Monday 031620 Workout EXTENDED WARM-UP 3 SETS FOR QUALITY* 5-10 Reps of Strict HSPU or DB Press 5-10 Reps of Strict Ring Rows *Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced. (No Measure) WORKOUT EMOM x 20 MINUTES MIN 1 - 16/13 Cal Bike MIN 2 - 15 Toes to Bar or 20 Sit-Ups MIN 3 - Max DB Renegade Rows (50/35)|(35/20) MIN 4 - Max Rope Climbs *1 RR = Row L + Row R + Push-up (Score is Total Reps Each Station) Tuesday

Monday 030820 Workout SKILL EMOM x 8 MINUTES MIN 1 - 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up MIN 2 - 5-7 Tall Box Jumps* *Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down. WORKOUT 4 ROUNDS FOR TIME 5 Deadlift (AHAP)* 7 Ring Muscle-Ups or Burpee Pull-Ups 21 Box Jump (24/20) *Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set!!! Tuesda

Monday 030220 Workout WORKOUT "DOUBLE AMRAP" AMRAP x 8 MINUTES 12/10 Cal Row 10 HSPU 10 Renegade Rows (35/20)|(20/10)* -Rest 2:00- AMRAP x 8 MINUTES 12/10 Cal Row 10 HSPU 10 Renegade Rows (35/20)|(20/10)* *Renegade Row = Row L + Row R + Push-Up (Score is Rounds + Reps) COOL DOWN FOR RECOVERY 1:00 Child's Pose 1:00 Saddle + Arm Cross (R) 1:00 Saddle + Arm Cross (L) 1:00 Child's Pose 1:00 Rebound Recovery Tuesday 030320 Workout STRENGTH