Tuesday, March 27th

A1) Back Squat 6,6,4,4
A2) Strict Pull-up 4 x 5-10

B) For time
30 Wallballs
30 Lunges (15/leg holding WB)
30 Sit-ups
20 Wallballs
20 Lunges (10/leg holding WB)
20 Sit-ups
10 Wallballs
10 Lunges (5/leg holding WB)
10 Sit-ups

12 minute time-cap

Monday, March 26th

A) Push Press 5 x 5 @ 85-95% or 5RM

B) 16 minute AMRAP in Pairs
one working, one resting
30 Double Unders
15 Russian KB Swings (70/53)
7 Burpees
Partner completes 1 full round before switching
adjust reps as needed so that a complete round takes between 60-90 seconds

Saturday, March 24th

A) 2 rounds
6-10 Ring Push-ups/Push-ups
4 Turkish Get ups each arm

B) 24 minute AMRAP
In teams of 3
1) Runs 400m/Rows 500m
6 Power Clean (135/95)
12 Toes to Bar
6 Box Jumps
12 DB Snatches (6 each side)

Friday, March 23rd

A) 9 minute EMOM
1st – 3 Front Squat with 3 sec Pause at bottom
2nd – 2 Wall Walks
3rd – 3 Power Cleans

B) CrossFit Open Workout 18.5
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.

Men use 100 lb.
Women use 65 lb.

For full movement standards and scaling options go to:

Thursday, March 22nd

A) 3 rounds NFT
10 Seated Strict Press
8 SLRDL each leg
10 Tempo Ring Rows (2 sec up, 2 sec down)

B) 2 rounds
Row 500m
25 Shoulder to Overhead
25 Russian KB Swings
rest 3 – 4 minutes before starting 2nd round

choose weight for S2OH and KB swings that you will be able to go Unbroken
record time for each round

Wednesday, March 21st

A1) Front Squat 4 x 8
A2) Strict Pull-ups 4 x 5-10

B) 15-12-9-6-3 for time
Burpee Box Jump Over
Toe to Bar

12 minute Timecap

Tuesday, March 20th

A) 3 rounds NFT
30 sec Handstand Hold
1 Suitcase Carry each hand (length of gym and back then switch hands)
30 sec Hollow Hold

B) 5 rounds for time
200m Run
7 Power Snatches (115/80)
11 Push-ups

15 minute Timecap

21 Day Challenge!

The sun is shining! I don’t know about you but this makes me eager to be outside more and break out the shorts and flip flops.

Does that make you a bit hesitant? Are you feeling a little sluggish after the dark winter months? Do you feel the need for a reset before you can really take advantage of the longer, warmer, brighter days? Do you need accountability and direction for your health to thrive?

If this sounds like you, then you MUST sign up for our 21 day challenge! This challenge is designed so you can get what YOU came for. Want to lose weight? Cool! Want to be more active? Sweet! Looking to eat better or sleep better? We got you covered!

You will receive bi-weekly accountability emails, a closed FB group with daily motivation from myself and the other participants, and 24/7 email support. The guidelines of the challenge will truly spring you into great health. You can begin your spring on the front foot, instead of feeling like you’re chasing your health through the summer.

The best part… The cost is solely up to you! You have to place a bet on yourself to achieve your goal. This should be an amount of money that will hurt if you lose it, but will also drive you to keep pushing through the whole 21 days. This number will be different for everyone. You get to choose how much you contribute, and at the end of the challenge when you reach your goal, you will receive 90% of this investment back! For example wager $100 on yourself, and you will receive $90 back, when you achieve your goal. That means the whole challenge has just cost you $10 or $0.47c/day. My desire is that I get to return everyone’s money to them. The 10% fee that you pay is for accountability, processing and support.

This challenge is open to everyone. Sign up with a friend, significant other and/or a family member. It’s always more fun with a friend involved! So who do you know (besides yourself) who could benefit from a challenge like this one? Share this post with them today!

For more information enter your details at this website and then check your inbox!

Peace, Love and Wellness

Dr. Liz

Monday, March 19th

A) Clean and Jerk 3,3,2,2,2
build to a tough double
does not have to be touch and go

B) 2 x 4 minute AMRAPs
7 C2B/Pull-ups
7 Thrusters (95/65)
21 DUs

rest 2 minutes between AMRAPs

Saturday, March 17th

Happy St Patrick’s Day!!!

A) 3 rounds
16 Barbell Rev Lunges (8 each leg)
45 sec Plank/Weighted Plank

B) 21 minute AMRAP
Partner A) 400m Run
Partner B) AMRAP
17 Wallballs
17 Box Jumps
17 Toe to Bar
change when partner gets back from run
continue AMRAP from where partner finished