Monday- March 26th

Weekly Warm-Up: 10 min. AMRAP

*Mobilize - Passthroughs

*200m row/200m run

*10 OHS w/PVC

*10 kb swings

*10 good mornings

*10 Samson lunges

*10 huggers/skiers

A1. 18.5 Warm-ups

3 movements: DO THEM!

A2. 3 Rounds

5 light thrusters

5 strict or negative pull-ups


Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.


Rx’d: (Ages 16-54)

Men use 100 lb. Women use 65 lb.

Scaled: (Ages 16-54)

Men use 65 lb., perform jumping chin-over-bar pull-ups

Women use 45 lb., perform jumping chin-over-bar pull-ups

Masters 55+:

Men use 65 lb., perform chin-over-bar pull-ups

Women use 45 lb., perform chin-over-bar pull-ups

C. Group Mobility/Stretching/Socializing


**Nutrition Challenge DO-er's: Way to go! You are done! PLEASE REPORT YOUR SCORES AND WEIGHTS TO RICHELLE ASAP! text: (435-760-5825) or email:

Stay tuned for End-of-challenge Celebration info!

**This month we are focusing on Rowing technique. Thursdays will be designated to practicing our technique.

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