19
Mar
Monday, March 20, 2023
| | Weekly Overview | Events/Classes |
| Monday | Hip Thrusts/Dumbbell Press | |
| Tuesday | Snatch/Muscle-Up Development | |
| Wednesday | Conditioning Intervals | Ab Attack at 5:45 PM |
| Thursday | Clean | |
| Friday | Bent Over Row/Shoulder Health | |
| Saturday | Squad WOD | Seventh Heaven Comp WOD at 7:15 AM Zac and Mariah Farewell Hike at Scott’s Run at 12 PM |
| Sunday | Bench Press | |
Strength
Every 2:00, 4 Rounds
1) 6/6 X33-Tempo Half Kneeling Single Dumbbell Press
2) 12 Hip Thrusts (↑, start around 50-55% of Back Squat)
*X33-Tempo – 3s pause overhead, 3s eccentric
Conditioning
AMRAP 10
16/12 Calorie Row (FX: 12/9)
16 Single Dumbbell Push Jerk (50/35) (FX: 35/20) (RX+: 70/50)
24 Sit-Ups