Thursday, December 2, 2021
For time.
1,000m Row
-THEN-
3 Rounds of:
20 Shoulder to overhead (115#/80#)
15 Toes to bar
-THEN-
2 Rounds of:
30/21 Calorie assault bike
75 Double unders
-THEN-
50/35 Calorie assault bike
Wednesday, December 1, 2021
Strength
Squat
Conditioning
AMRAP in 11 minutes of:
10 Sumo deadlift high-pull (75#/55#)
5 Ring dips
Tuesday, November 30, 2021
Complete as many rounds as possible in 15 minutes of:
15 Dumbbell rows, left arm (50#/35#)
15 Dumbbell rows, right arm (50#/35#)
50ft. Walking lunge
50-ft. Handstand walk
Sunday, November 28, 2021
Strength
Squat
Conditioning
5 Rounds for time of:
6 Power cleans (185#/130#)
50 Double unders
Rest 90 seconds between rounds
Saturday, November 27, 2021
1/2/ Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
If you’ve got a twenty pound vest or body armor, wear it.
Thursday, November 25, 2021
“Partner Triple Grace”
With one partner working at a time, complete 90 clean & jerk (135#/95#) for time stopping every minute on the minute to perform 5 burpees.
Wednesday, November 24, 2021
For total time.
30 Calorie assault bike
-THEN-
1-2-3-4-5-6-7-8-9-10 reps of:
Deadlift (185#/135#)
Box jump (24″20″)
-THEN-
30 Calorie assault bike
