Wednesday, September 22, 2021
Strength / Skill
Ring dip
Conditioning
21-15-9 Reps for time of:
Overhead lunges (45#/35#)
Toes to bar
Dumbbell push press (50#/35#)
Calorie Row
Tuesday, September 21, 2021
5 Rounds for time of:
400m Run
1 Clean
M – 195# – 215# – 235# – 255# – 275#
F – 140# – 150# – 160# – 175# – 185#
Saturday, September 18, 2021
3 Rounds for time of:
600m Partner med ball run
60 Partner wall ball
60 Partner med ball sit ups
Thursday, September 16, 2021
Strength / Skill
Ring dip
Conditioning
7 rounds for time of:
10 Sumo deadlift high pull (95#/65#)
10 Ring push ups
Wednesday, September 15, 2021
For time:
30 Shoulder to overhead (95#/65#)
30 Box jump (24″/20″)
30 Calorie assault bike
-Rest 3 minutes-
2 Rounds of:
15 Shoulder to overhead (115#/75#)
15 Box jump (24″/20″)
15 Calorie assault bike
-Rest 3 minutes-
3 Rounds of:
10 Shoulder to overhead (135#/95#)
10 Box jump (24″/20″)
10 Calorie assault bike
