Saturday, November 20, 2021
6 Rounds for time of:
30 Overhead lunges (45#/35#)
15 Pull ups
5 Clean & jerk (185#/135#)
Thursday, November 18, 2021
For time:
Bike 5000m
-THEN-
2 Rounds
75 Kettlebell Swings (53#/35#)
75 Sit ups
-THEN-
Bike 5000m
Wednesday, November 17, 2021
Strength
Squat
Conditioning
4 Rounds for time of:
300m Run
12 Ring dips
12 Burpees
Tuesday, November 16, 2021
Complete as many rounds as possible in 20 minutes of:
2 Rope climbs
20 Pistols
40 Double-unders
Sunday, November 14, 2021
Strength
Squat
Conditioning
3 Rounds for time of:
500m Row
12 Deadlifts (bodyweight)
6 Wall walks
Saturday, November 13, 2021
4 Rounds for time of:
300m Run
20 Toes to Bar
15 Box jumps (24″/20″)
10 Push jerk (135#/95#)
Thursday, November 11, 2021
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang power snatch (115#/80#)
10 Lateral bar hop burpees
Rest 2 minutes
Complete as many rounds and reps as possible in 4 minutes of:
10 KB swings (70#53#)
20 Sit ups
Rest 2 minutes
4 Rounds for time of:
15 Push ups
30 Double unders
