5:30am/8:30am/9:30am Open Gym/4:00pm

MASH

0-7 MINUTES
3 Bear Complex 95/65
100m Run
10-17 MINUTES
6 Power Snatch 115/75
36 Double Unders * Unbroken 2 attempts
20-27 MINUTES
6 Clean & Jerks 135/95
100m MB Carry/Run
30-37
3 Squat Cleans 155/105
200m Run
40-44
Max Clusters 175/125 *Squat Clean to Thruster

8:30am/9:30am Open Gym/4:30pm/5:30pm

STRENGTH
FRONT SQUAT
6-6-6
*Moderate to Heavy Weight Across All 3 Sets

EMOM x 10 MINUTES
:45 Max Burpees

POST WORKOUT
10 MINS STRETCHING FOAM ROLLING

5:30am/8:30am/3:30pm/4:30pm/5:30pm

3 ROUNDS FOR TIME
20 Toes to Bar
30 Calorie Bike
40 KB Swings 53/35
50 KB Goblet Alt Lunges *same KB
60 Wall Ball 20/14

5:30am/8:30am/9:30am Open Gym/ 3:30pm/4:30pm/5:30pm

STRENGTH
DEADLIFT
5-4-3-2
*Start Moderate-Heavy and Build Up to or Past Workout Weight (315/205)

EMOM x 18 MINUTES
MIN 1 2 Deadlifts 315/205 + 12 Handstand Push Ups
MIN 2 2 Deadlifts + Max Box Jumps 24/20
MIN 3 Rest

5:30am/8:30am/9:30am OPEN GYM/3:30pm/4:30pm/5:30pm

STRENGTH
EMOM x 4 MINUTES
3 TNG Power Snatch
Into
EMOM x 3 MINUTES
2 TNG Power Snatch
Into
EMOM x 2 MINUTES
1 Power Snatch

FOR TIME
50-40-30-20-10
Double Unders
Sit Ups
*After Each Set 6 Power Snatch 135/95 ending with power snatch

7:30am RUN CLUB/LIFTING 8:30am CLASS

7:30am info on the board you have choices!

8:30am CLASS

FOR TIME
400m Run
50 Wall Ball 20/14
200m Farmer Carry 53s/35s
40 Wall Ball
10 Shuttle Runs * down + back=1
30 Wall Ball
100m Plate OH Carry 45/35

St Patrick’s day fact. Did you know? The odds of finding a four-leaf clover are about 1 in every 10000. Four-leaf clovers are associated with luck, whereas shamrocks have religious ties.

WEAR YOUR GREEN TODAY!

5:30am/8:30am/9:30am OPEN GYM/4:00pm

QUARTERFINALS-MASH
0-6
250m Row
50 WTD Sit Ups
250m Row
25 V Ups

8-18 5 ROUNDS OR 10 MINS
5 Burpee Box Jump Overs 30/24
3 Clean Jerks Heavy Singles

21-35 3 SETS *Heavy DB
8 DB snatches Right
8 OH walking-lunge steps Right
8 DB snatches Left
8 OH walking-lunge steps Left
Into Max Muscle Ups or Pull Ups in Remaining Time

8:30am/4:30pm/5:30pm

EMOM x 24
MIN 1 8 Toes to Bar
MIN 2 40 Double Unders
MIN 3 Max Burpees
MIN 4 REST

FINISHER
Accumulate 2 Minutes of Handstand Hold
or 4 Minutes of Plank Hold for no upside downsies
Count time in active position only

5:30am/8:30am/9:30am OPEN GYM/3:30pm/4:30pm/5:30pm

STRENGTH
FRONT SQUAT
3 SETS of 3 REPS Pause Front Squat * :02 Hold

5 ROUNDS FOR TIME
20/15 Calorie Bike
15 KB Goblet Squats 70/53
10 Russian KB Swings *same

WISHING YOU A VERY HAPPY BIRTHDAY HOLLY HALL!

5:30am/8:30am/9:30am OPEN GYM/3:30pm/4:30pm/5:30pm

STRENGTH
EMOM x 5 MINUTES
1 Hang Power Clean
+
2 Hang Squat Cleans

Then,
4 SETS
1 Push Press
+
2 Push Jerks

AMRAP x 10 MINUTES*50s/35s
5 DB Devils Clean
10 DB Push Press
15 DB Deadlifts