Thursday, November 21, 2024
For time:
50 Calorie row
5 KB snatch (53#/35#) (R arm)
50′ Overhead walking lunges
5 KB snatch (53#/35#) (L arm)
50′ Overhead walking lunges
5 KB clean (53#/35#) (R arm)
50′ Front rack walking lunges
5 KB clean (53#/35#) (L arm)
50′ Front rack walking lunges
50 Calorie row
Wednesday, November 20, 2024
For total time.
3 Rounds of:
400m Run
10 Handstand push ups
– Rest 1 minute –
1 Round of:
60 Push ups
30 Push press (115#/80#)
Tuesday, November 19, 2024
3 Rounds for time of:
75 Double unders
20/14 Calorie assault bike
5 Front squats (205#/145#)
Sunday, November 17, 2024
AMRAP in 21 minutes of:
1 Mile run
-THEN-
7 Deadlift (135#/95#)
14 Push ups
7 Box jumps (30″/24″)
Saturday, November 16, 2024
3 Rounds of:
15 Pull ups
9 Front squats (95#65#)
-THEN-
3 Rounds of:
15 Toes to bar
9 Push press (95#65#)
-THEN-
3 Rounds of:
15 Pull ups
9 Thrusters (95#65#)
Thursday, November 14, 2024
Strength
Squat
Conditioning
21-15-9 reps of:
Calorie assault bike
Goblet squats (53#/35#)
Burpees
Wednesday, November 13, 2024
Skill / Strength
Turkish get-up
Conditioning
5 rounds for time of:
3 Rope climbs
300m Run
