Thursday, September 9, 2021
Skill / Strength
Handstand
Conditioning
AMRAP in 21 minutes of:
21 Calorie assault bike
15 Pull ups
9 Handstand push ups
Wednesday, September 8, 2021
Strength / Skill
Ring dip
Conditioning
For time:
100 Sit ups
-THEN-
4 rounds of:
30 Double unders
15 Med ball cleans (20# / 14#)
-THEN-
100 Sit ups
Tuesday, September 7, 2021
Skill / Strength
Tire flip
Conditioning
AMRAP in 9 minutes of:
15 Air squats
12 Push-ups
9 Hang power cleans (135#/95#)
6 Shoulder to overhead (135#/95#)
Sunday, September 5, 2021
With a partner for time:
100 Calorie bike
90 Dumbbell snatch (50#/35#)
80 Over the dumbbell burpees
70 Pull ups
60 Push ups
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.
