THURSDAY, 3/16/2023

A. amrap 6 minutes 6 squat snatches 55% of snatch 6 calories row/ski (4 calories bike) rest 2 minutes amrap 6 minutes 6 overhead squats with same weight 6 chin ups rest 2 minutes amrap 6 minutes 6 power snatches with same weight 6 chin ups rest 2 minutes 6 minutes max calories...

WEDNESDAY, 3/15/2023

Part A: every 1.5 minutes for 7.5 minutes minutes (5 rounds) 3 dumbbell bench press, heavy (2x 40/60) Part B: every minute for 5 minutes 3 strict handstand push ups or heavy seated db/kb press Part C: amrap 13 minutes 40 air squats 5 muscle ups 1 rope...

SUNDAY, 3/12/2023

“MAXTON” 13 rounds 8 Strict Pull-Ups 26 Box Step-Ups (24/20 in) 21 Burpees WEAR A VEST This workout is dedicated to Maxton Soviak, a Navy corpsman from Erie County, who was one of 13 Americans killed in the suicide bombing that took place at the Kabul, Afghanistan airport on August 26,...
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