Wednesday, November 23, 2022
For time:
50 Calorie row
-THEN-
40 Box jumps (24″/20″)
10 Handstand push-ups
40 Weighted box step ups (24″/20″) (50#/35#)
10 Handstand push-ups
40 Weighted box step ups (24″/20″) (50#/35#)
10 Handstand push-ups
40 Box jumps (24″/20″)
10 Handstand push-ups
Tuesday, November 22, 2022
Strength
Squat
Conditioning
3 rounds for time of:
20 Toes-to-bars
20 Dumbbell snatch (50#/35#)
Saturday, November 19, 2022
4 Rounds, each with a 3 minute clock:
30 KB swings (70#/53#)
Max plate push (45#/35#)
Rest 3 minutes between rounds.
Thursday, November 17, 2022
2 Rounds with a partner for time:
80 Calorie assault bike
80 Wall ball (20#/14#)
800m Run
Wednesday, November 16, 2022
For time:
9 Bar muscle-ups
21 Barbell push jerk (115#/80#)
7 Bar muscle-ups
15 Dumbbell push jerk (50#/35#)
5 Bar muscle-ups
9 Right arm dumbbell push jerk (50#/35#)
9 Left arm dumbbell push jerk (50#/35#)