Thursday, December 9, 2021
For time:
800m Run
80 Weighted sit ups (25#)
40 Box jumps
80 Weighted sit ups (25#)
800m Run
Wednesday, December 8, 2021
For total reps:
3 sets of shoulder presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push jerks, ⅔ body weight
3 sets of strict pull-ups
Rest 30 sec. between sets.
Tuesday, December 7, 2021
Strength
Squat
Conditioning
15-12-9-6-3 reps for time of:
Power cleans (135#/95#)
Bar-facing burpees
Sunday, December 5, 2021
3 rounds for time of:
25 Dumbbell push jerks (50#/35#)
50 Double-unders
25 Weighted step-ups (50#/35#)
50 Double-unders
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
