Thursday, November 30, 2023
For time:
5 Rope climbs
-THEN-
3 Rounds of:
15 Strict pull ups
25 GHD sit ups
-THEN-
5 Rope climbs
Tuesday, November 28, 2023
Strength
Squat
Conditioning
35/28 Calorie assault bike
25 Burpees
25/18 Calorie assault bike
50 Burpees
15/10 Calorie assault bike
75 Burpees
Sunday, November 25, 2023
For time:
10 Deadlift (135#/95#), 1 Wall walk
10 Deadlift (135#/95#), 2 Wall walks
10 Deadlift (135#/95#), 3 Wall walks
10 Deadlift (135#/95#), 4 Wall walks
10 Deadlift (135#/95#), 5 Wall walks
10 Deadlift (135#/95#), 6 Wall walks
10 Deadlift (135#/95#), 7 Wall walks
10 Deadlift (135#/95#), 8 Wall walks
10 Deadlift (135#/95#), 9 Wall walks
10 Deadlift (135#/95#), 10 Wall walks
Saturday, November 25, 2023
For time:
27-21-15-9 reps of:
Thrusters (95#/65#)
Pull ups
EMOM 21 Double unders.
Thursday, November 23, 2023
3 Rounds of:
10 Burpees
Max wall ball (20#/14#)
Max sumo deadlift high pull (75#/55#)
Rest
10 Burpees
Box jump (24″/20″)
Assault bike (calories)
Rest
This workout is a similar format as Fight Gone Bad. In this workout you move from each of the stations after a minute. This is a eight-minute round with the fourth and eighth minutes being rest before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
Wednesday, November 22, 2023
Skill / Strength
Snatch
Conditioning
AMRAP in 7 minutes of:
10 Push ups
10 Double unders
10 Push ups
20 Double unders
10 Push ups
30 Double unders
10 Push ups
40 Double unders
10 Push ups
50 Double unders
10 Push ups
60 Double unders
10 Push ups
70 Double unders
