Friday March 31st 2023

48min
3 minute row
Max close grip push-ups
10 Supine Jackknives
3 Assault Bike
10 Russian Kettlebell Swings
5/sd Single Arm Kettlebell Push Press
3min Spin Bike
10 Wall Balls
Emom Burpees

Thursday March 30th 2023

 A)5R

8 Hex Bar Deadlifts
8 Incline DB Chest Press

B)5R
8/sd Single Leg Hamstring Curls

C)5R
8/sd Single Arm DB Rows

D)5R
8 Reverse Grip Pulldowns
10 Roman Chair Knee Raises

Wednesday March 29th 2023

 A)5R

8/sd BB Step Back Lunges

B)5R
8 DB Pullovers
12 Sit Ups

C)5R
Calorie Ski
5/sd Single Arm Kettlebell Cleans

D)5R
Double Unders or 60 skips
20 KB Russian Twists

Tuesday March 28th 2023

 A)5R

8 Dumbbell Chest Press
8 Wide Grip TRX Rose

B)5R
8 Cable Jockey Rows
8 Dumbbell Skull Crushers

C)5R
200 ft Sled Push

D)
8 Barbell Standing Military Press
10 Back Extensions

Monday March 27th 2023

A)5R
8 Back Squats
8 Cable Tricep Pushdowns

B)5R

8 Wide Grip Pull Downs
20 Toe Touch Planks

C)5R
8 Leg Extensions
8 Prone Hamstring Curls

D)5R
Calorie Bike
15 Russian Kettlebell Swings

Friday March 24th 2023

 5min AMRAP

400 ft Shuttle Run
10 Wall Balls

5min Rest

5min AMRAP
200 m Row
10 Box Jumps

5min Rest

5min AMRAP
Cal Spin Bike
15 TRX Rows

10min Row

10min Stairmaster

10min Ski

Thursday March 23rd 2023

 A)5R

8 Back Squat
8 Incline Bench Press

B)5R
10 Roman Chair Knee Raises
Max Handstand Push-Ups

C)5R
8 Reverse Machine Flys
8/sd Single Arm Pulldowns

D)5R
100 m Run Sprint
Burpees

Wednesday March 22nd 2023

A)5R

8 Tbar rows
8 Supine to Prone Grip Shoulder Press

B)5R
8/sd Single Arm DB Flys
20 Toe Touch Planks From Hands

C)5R
10 Standing Calf Raises
8 Prone Hamstring Curls

D)5R
10 Reverse Hyperextensions
10 TRX Rows

Tuesday March 21st 2023

 A)5R

8 Bench Press
8 Seated Cable Rows

B)5R
8 Leg Ext
8 Dips

C)5R
Cal Bike
Rope Sled Pull

D)5R
8/sd Side Plank Elbow Touch
10 Sit Ups

Monday March 20th 2023

 A)5R

8 Leg Press
8 Close Grip Pulldowns

B)5R
8 BB Stiff Leg Deadlifts
8 Rope Triceps Extensions

C)5R
8/sd Cable Slap Shots

D)5R
8 Barbell Curls
10 Reverse Crunches With A Leg Drop