Sunday, November 19, 2023
For time:
400m Run
21 KB swings (53#/35#)
12 Pull ups
400m Run
42 Box jumps (24″/20″)
24 Pull ups
400m Run
21 KB swings (53#/35#)
12 Pull ups
Saturday, November 18, 2023
15 Rounds for time of:
3 Bar facing burpees
3 Hang power cleans (135#/95#)
3 Front squats (135#/95#)
3 Push jerks (135#/95#)
3 Bar facing burpees
Wednesday, November 15, 2023
Strength
Weighted chin ups
Conditioning
For time:
30 Bench press (BW)
-Then-
4 Rounds of:
30 Sit ups
30 Double unders
Tuesday, November 14, 2023
Strength
Squat
Conditioning
With a 3 minute clock,
25 Calorie assault bike
Max deadlift (135#/95#)
Rest 3 minutes
-Then-
With a 3 minute clock,
25 Calorie assault bike
Max shoulder to overhead (135#/95#)
Rest 3 minutes
-Then-
With a 3 minute clock,
Max calorie assault bike
Sunday, November 12, 2023
For time:
21 Double unders
21 Thrusters (95#/65#)
21 Double unders
200m Run
15 Burpees
15 Thrusters (95#/65#)
15 Burpees
200m Run
9 Box jumps (30″/24″)
9 Thrusters (95#/65#)
9 Box jumps (30″/24″)
