Wednesday, November 30, 2022
Strength
Squat
Conditioning
Every 3 minutes for 5 rounds:
20 Overhead walking lunges (50#/35#)
20 Box jumps (24″/20″)
Tuesday, November 29, 2022
Skill / Strength
Hip & Back extension
Conditioning
AMRAP in 10 minutes of:
10 Calorie assault bike
11 Push ups
10 Calorie assault bike
12 Push ups
10 Calorie assault bike
13 Push ups
10 Calorie assault bike
14 Push ups, etc…
Sunday, November 27, 2022
5 Rounds for time of:
20 Unbroken pull ups
20 Unbroken wall ball (20#/14#)
40 Unbroken Double unders
Saturday, November 26, 2022
Complete as many rounds as possible in 15 minutes of:
400m Run
15 Deadlift (BW)
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#)
