3.19.19

Strength 3X Seated Kettle Bell Strict Press (1 arm at a time, 8 reps each) 20 Wall Balls (heavier ball than normal)

Wod 3 min AMRAP Burpee Box Jump 24/20 1 min rest then 3X 3 min on 1 min rest 25 Pull-ups Row for calories with the remaining time *score your total calories + your burpee box jumps*

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1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13