Saturday, September 4, 2021
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Wall ball(20#/14#)
KB swing (53#/35#)
After the rounds of 7 are completed, 400m run.
Thursday, September 2, 2021
For time:
25 Bench press (135#/95#)
7 Rope climb
20 Bench press (155#/95#)
5 Rope climb
15 Bench press (185#/95#)
3 Rope climb
10 Bench press (205#/95#)
1 Rope climb
Wednesday, September 1, 2021
Strength
Deadlift
Conditioning
“Death by Assault Bike”
2 calories the 1st minute.
4 calories the 2nd minute.
6 calories the 3rd minute, until you fail to make the required calories.
Tuesday, August 31, 2021
For time:
400m Run
30 Back-racked lunges (135#/95#)
400m Run
20 Front-racked lunges (135#/95#)
400m Run
10 Overhead lunges (135#/95#)
Saturday, August 28, 2021
10 Rounds for time of:
25 Double unders
10 Push press (95/65#)
10 Push ups
1 Minute rest
Thursday, August 26, 2021
Skill
Handstand walk
Conditioning
For time:
800m Run
-THEN-
21-15-9 reps of:
Deadlift (225#/155#)
Chin ups
-THEN-
800m Run
