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Week of March 28th

GUYS!! This is the week for Chicken and Pickle and we could not be more exicted! We truly hope you all can make it out. As a reminder, we have 2 courts reserved from 6-9pm. They have food, drinks, games and plenty of outdoor space.


Monday

Every 4:00 for 4 Sets (16:00):

-5/5 Offset Deadlifts

-8-12/8-12 Single Arm Bent Over Rows


15:00 AMRAP:

-400m Run

-10/10 Half Kneeling Wood Chops

-0:30 Wallsit

-10 Banded KB Swings


Tuesday

-10:00 Kipping Skill + Strength


Every 5:00 for 4 Sets (20:00):

-10/10 Single arm DB Clean & Jerks

-Max Strict Pullups

REST 0:30

-5-10 Kipping Pullups


Wednesday

3 Stations, each an 8:00 AMRAP w/ a partner:

Station 1:

-8/6 Calorie Row

-5/5 DB Snatch

Station 2:

-10 GHD Situps

-1 Rope Climb

Station 3:

-8/6 Calorie Row

-10 WallBalls


Thursday

4 Rounds For Time:

-400m Run

-30/26 Calorie Row

-20/16 Calorie Bike


Friday

Every 3:30 for 4 Sets (14:00):

-5-8 Weighted/Tough Dips

-0:30 L-Sit, accumulated


For Time:

-50/30 Toes to Bar

-50/30 Burpees

Rest 2:00

-30/20 Toes to Bar

-30/20 Burpees over Bar

Rest 2:00

-10 Toes to Bar

-10 Burpee Box Jumps


Saturday

TBA


Murph. Its coming.

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