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
Tuesday, November 23, 2021
Strength
Squat
Conditioning
24-18-12 reps of:
One arm overhead squats (35#/25)
Toes to bar
Pull ups
