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#)
Tuesday, November 15, 2022
Strength
Squat
Conditioning
“Annie”
50-40-30-20-10 reps for time of:
Double unders
Sit ups
Sunday, November 13, 2022
With a 12 minute clock:
Max box jumps in 1 minute
Max deadlift in 1 minute
Max box jumps in 2 minutes
Max deadlift in 2 minutes
Max box jumps in 3 minutes
Max deadlift in 3 minutes
RX box height (24″20″)
RX deadlift weight (155#/105#)
Saturday, November 12, 2022
With a partner for time:
2,000m Row
-THEN-
3 Rounds of:
20 Synchronized front squats (135#/95#)
10 Synchronized lateral bar hop burpees
Thursday, November 10, 2022
AMRAP in 18 minutes of:
30ft. Overhead walking lunge (45#/35#)
10 Toes to bar
3 Wall walks
Wednesday, November 9, 2022
Strength
Back squat
Conditioning
“Helen”
3 Rounds for time of:
400m Run
21 KB swings (55#/35#)
12 Pull ups
