Sunday, March 15th

CrossFit

Sunday Mashup
3 Rounds:
25 Double DB Thrusters (35/20#)
25 Tuck-ups

Rest 5 minutes

3 Rounds:
25 Double DB C&J
25 Double DB Lunges

Rest 5 minutes

3 Rounds:
25 Double DB Snatches
25 Double DB Glute Bridge Floor Press

HIIT

4 Rounds
5 Cal AB
10 DB Incline Bench Press
10 Curtsey Lunge w/KB
20 V-ups
10 OH Squat
10 DB Rows
5 Cal AB
1-min Rest

Thursday, March 12th

CrossFit

Deadlift 5×5

AMRAP 18:
10 Russian Kettlebell Swings (70/53#)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs
20 Russian Kettlebell Swings
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs
(40/40x10m, 50/50x10m, 60/60x10m etc…)

HIIT

Partner WOD!

AMRAP 6
A. Stair Sandbag Carry
B. Bike Abs

1:00 Rest

AMRAP 6
A. 10 Sumo DLHP
B. Wall Sit

1:00 Rest

AMRAP 6
A. 100M Run
B. Kneeling Banded Hip Hinge

1:00 Rest

AMRAP 6
A. 2L Walking Lunge
B. Jump Rope

1:00 Rest

Wednesday, March 11th

CrossFit

Bergeron Beep Test
On the Minute For as Long as Possible:
7 Thrusters (75/55#)
7 Pull-ups
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

HIIT

3 Rounds
:45 work/:15 rest

1) Russian Twists
2) Alternating SA Burpees
3) Plate Hop Overs
4) Rainbow Rope Slams
5) Banded Lateral Monster Walk
6) SL Burpees
7) Bag Punches
8) Lateral Wall Ball Toss
9) TD Squats