022723-030323
Mon (Feb 27th)
Back Squat
2x6 at 70%
2x4 at 80%
2x2 at 90%
23 Point No (Time) For Time 40/30 Cal Bike 40 T2B 30 Bar Facing Burpee 20 Front Squat 155/105 14min Cap Fitness: Knee to Elbow Burpee DB(2) Front Squat RX: 185/135
Tue (Feb 28th)
Power Snatch
Every 90sec x 6 3 Unbroken Reps Start at 55-60% and build
Nancy's Brother (Time) 4 Rounds for Time 200m Run 10 Hang Power Snatch 75/55 12min Cap Fitness: Hang DB(2) Snatch RX+: 95/65
Wed (Mar 1st)
Bench Press
- 3x5 Work between 70-80% (3 different weights)
- 3x3 Work at 80-90% (1 Weight))
Dayne's Tree Trunks (No Measure) 4 Steady Rounds 8/8 DB(2) Bulgarian Split Squat 12 Walking DB(2) Lunges 12 DB(2) RDL 10-15 Barbell Curls **Must go straight into the lunges after the Split Squat**
Thus (Mar 2nd)
Musical Chairs (No Measure)
Every 2min x 16 (4 Rounds) - 20/16 Cal Row - 20/16 Cal Bike - 20/16 Cal Ski - 1min Plank
Fri (Mar 3rd)
Open 23.3!
Support your teammates and community at 6:30 for Friday Night Lights!
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