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!