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Saturday – 4/1

"Chelsea" EMOM 30 minutes 5 Pull ups 10 Push Ups 15 Air Squats Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? If you fall behind the clock take a rest for until the start of the next minute then subtract 1 rep from each movement and continue (ie: 4 pull ups, 9 push ups, 14 squats). Alternatively if you've finished the workout before the minute is up, and you feel like you can maintain it, add +1 to

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Friday – 3/31

A.)Pause Front Squat (3 seconds at bottom): 6 x 3 @65% B.) 30 HSPU in a few sets as possible - rest 20-30 seconds each break C.) 5 Rounds for time: 4 Squat Cleans (175/115) 12 T2B

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Tuesday – 3/28

A.) Every 2 minutes for 7 sets: 1 Pause snatch (3 seconds at knees) + 1 Snatch (floor) *use the first 3-4 sets to find something you will do the remainder of the sets with. Do not build each set, only the first 3-4. B.) Snatch Grip DL: 4 x 3 @ 100-110% of your 1RM Snatch C.) 10 rounds: 0:20 max burpees 0:40 rest *score total burpees Cash out: 20 strict pull ups in as few sets as possible

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Monday – 3/27

Awesome job on the Open everyone! You all kicked some serious ass over the last 5 weeks. If you need to do or redo 17.5 today you have one last shot to get a great score for this last week. We have some back squats and other squats happening today.  I know, I know we just did 90 thrusters on Friday!  Use today to get that soreness out of your legs and get the blood flowing in your lower body.  Keep your intensity high and have a great week! A.) Back Squat: Build to a 2RM for the day (15

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Friday – 3/24

WORKOUT 17.5 10 rounds for time of: 9 thrusters (95/65) 35 double-unders Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders Masters 55+: Men use 65 lb. Women use 45 lb. Scaled Masters 55+: Men use 45 lb. and perform single-unders Women use 35 lb. and perform single-unders

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Wednesday – 3/22

A.) Power Clean: 15 minutes find a max 3 rep TnG set B.) With a Partner 8 min AMRAP 10/7 calorie row 5 Power Clean & Jerk (95/65) 5 Burpees *switch partners -rest 3 min- Repeat, starting over. Record score for both AMRAPs Cash out: 30 HSPU in as few sets as possible

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Tuesday – 3/21

A.) Back Squat: 2 reps every 90 seconds for 7 sets @ 75% 1RM *weight stays the same across all sets B.) 7min AMRAP 10 Alternating DB snatch (L+R=2) - you pick the weight, something that will challenge you 5 Box Jumps (24/20) *the goal here is to never stop moving. Pick a weight and a box JUMP height that you can continuously do through the 7 minutes. Core: 50 T2B in as few sets as possible - rest 20-30 seconds when you drop off the bar. Do not rest in the hanging position. If you can only do one

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Monday – 3/20

A.) Every 2 minutes for 7 sets complete the following complex: 1 Push Press + 1 Push jerk + 1 Split Jerk B.) Tabata mix up Tabata Power Snatch (75/55) -rest 1 min- Tabata Lateral barbell hop (over+back=2) -rest 1 min- Tabata Push Up -rest 1 min- Tabata Overhead Squat (75/55) *record lowest score for each movement, total those scores at the end Cash out: 30 evil wheels

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