**REMINDER**
App switch over happens this weekend for TRIIB and VIZPIN!! Be sure to setup your new apps between 3/25-3/26!! All instructions in your email! Contact Kelsey for help if needed
2 Rounds
10 yard banded shuffle
10 Roll-Over V-Sits
10 Scorpions
App switch over happens this weekend for TRIIB and VIZPIN!! Be sure to setup your new apps between 3/25-3/26!! All instructions in your email! Contact Kelsey for help if needed
2 Rounds
10 yard banded shuffle
10 Roll-Over V-Sits
10 Scorpions
3/22/2023 - Strength
Superset
Back Elevated Barbell Hip Bridge (aka. Back on bench)
5x5 (work up to a 5RM)
Single Arm DB Row
5x5 (each arm)
Rest 60's
Back Elevated Barbell Hip Bridge (aka. Back on bench)
5x5 (work up to a 5RM)
Single Arm DB Row
5x5 (each arm)
Rest 60's
3/22/2023 - Met-Con
6-minute time cap or AMRAP
5 Strict Barbell Press 95/65, 75/45
50 DU's / 150 SU's
15 Snatches 95/65, 75/45
5 Strict Barbell Press 95/65, 75/45
50 DU's / 150 SU's
12 Snatches 95/65, 75/45
Rest 2 min
3 minutes time cap or AMAP
15 Strict Handstand Push-Ups
30 DU's / 90 SU's
9 Snatches 95/65, 75/45
Rest 1 min
3 minutes time cap or AMAP
12 Strict Handstand Push-Ups
20 DU's /60 SU's
9 Snatches 95/65, 75/45
Score is full completion of each section in the given time-cap or total reps
5 Strict Barbell Press 95/65, 75/45
50 DU's / 150 SU's
15 Snatches 95/65, 75/45
5 Strict Barbell Press 95/65, 75/45
50 DU's / 150 SU's
12 Snatches 95/65, 75/45
Rest 2 min
3 minutes time cap or AMAP
15 Strict Handstand Push-Ups
30 DU's / 90 SU's
9 Snatches 95/65, 75/45
Rest 1 min
3 minutes time cap or AMAP
12 Strict Handstand Push-Ups
20 DU's /60 SU's
9 Snatches 95/65, 75/45
Score is full completion of each section in the given time-cap or total reps
Plate runs and PLanks
3/22/2023 - Burn - Met-Con
8 Rounds
3 Powercleans (155/95)
20 KB Swings
6 Burpees
15 Sumo Deadlifts
200 m run
3 Powercleans (155/95)
20 KB Swings
6 Burpees
15 Sumo Deadlifts
200 m run
Jumprope
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