Craig

Wednesday-March 18, 2020

“AHW #2” 18:00 EMOM: Weighted -Minute 1: 15 Russian KBS or 15 alternating DB snatch -Minute 2: 10 to 15 push-ups 18:00 EMOM: Unweighted -Minute 1: 15 jump squats or 15 weighted backpack swings -Minute 2: 10 to 15 push-ups *CASH OUT: Tabata chair dips

Wednesday- March 10, 2020

“Push, Pull, Breathe” TEAMS OF 3: 45-36-27-18-9 -Bench Press 21-18-15-12-9 (Male) 18-15-12-9-6 (Female) -Rope Climbs *30/21 calorie bike after each set *30:00 time cap Competition: -As written -155/95 Performance -115/70 -Rope Climbs= 18-15-12-9-6 (male) 15-12-9-6-3 (female) Fitness: -85/50 -Pull-up rope climbs or ring rows (30-24-18-12-6)

Monday-March 9, 2020

“Full Circle” 21-15-9-15-21 -Wall balls -American kettlebell swings   Competition: -20/14 ball -53/35 kettlebell   Performance: -20/14 ball -35/26 kettlebell   Fitness: -14/10 ball -35/26 kettlebell

Tuesday-March 3, 2020

“Benihana” 8 Rounds Of: -30 double unders -10 tuck-ups -10 hang DB snatch (5L/5R) Competition: -50/35 Performance: -35/25 Fitness: -15 double unders or 45 single unders -25/20 dumbell -Sit-ups if needed

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