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

Friday March 17th 2023

50 minutes

3 minute jog or walk
16 Prone dumbbell alternating rows
Burpees
3 minutes ski
15 americanos
16 jump lunges
3 minute row
15 wall balls
10 Ring Rose
3 minute StairMaster
Six kettlebell clean and press per side

Thursday March 16th 2023

 A)5R

10 dumbbell flies
10 jockey Rose

B)5R
10 hex bar deadlifts
10 reverse cable flies

C)5R
10 seated calf raises
10 weighted super jackknives

D)5R
10/sd single leg hamstring curls

Wednesday March 15th 2023

 A)5R

10 waist strap squats
10 tricep extensions

B)5R
10 close grip pulldowns
75 skips

C)5R
Calorie airbike
10 dips

D)5R
10 MP
8 side plank hiplift elbow touch

Tuesday March 14th 2023

 A)5R

10 wide grip t-bar rows
10 RC wld

B)5R
10 prone hamstring curls
10 hack squat calf raises

C)5R
10 reverse hyperextensions
10 leg extensions

D)5R
100 ft sled push
15 Russian kettlebell swings

Monday March 13th 2023

 A)5R

10/sd BB sbl

B)5R
10 dbcp
10 Bent over barbell RG Rows

C)5R
10/sd cable single arm dbslr

D)5R
2000m Row