Thursday, November 7, 2019
For time:
50 Sit ups
50 Double unders
200m Run
40 Sit ups
40 Double unders
200m Run
30 Sit ups
30 Double unders
200m Run
20 Sit ups
20 Double unders
200m Run
10 Sit ups
10 Double unders
200m Run
Wednesday, November 6, 2019
21-18-15-12-9-6 reps for time of:
Assault bike calories
Sumo deadlift (185#/135#)
Tuesday, November 5, 2019
AMRAP in 16 minutes of:
26 Overhead squats (95#/65#)
16 Chest to bar pull ups
16 Alternating dumbell snatch (50#/35#)
6 Ring muscle ups
16 Alternating dumbell snatch (50#/35#)
6 Ring muscle ups
16 Wall ball (30#/20#)
6 Bar muscle ups
16 Wall ball (30#/20#)
6 Bar muscle ups
16 Wall ball (30#/20#)
6 Bar muscle ups
Sunday, November 3, 2019
For time:
800m Run
-THEN-
21-18-15-12-9-6 reps of:
Strict pull ups
Sit ups
-THEN-
800m Run
Saturday, November 2, 2019
Open Workout 20.4
For time:
•30 box jumps (24″/20″)
•15 clean and jerks, 65 | 95 lb.
•30 box jumps (24″/20″)
•15 clean and jerks, 85 | 135 lb.
•30 box jumps (24″/20″)
•10 clean and jerks, 115 | 185 lb.
•30 single-leg squats
•10 clean and jerks, 145 | 225 lb.
•30 single-leg squats
•5 clean and jerks, 175 | 275 lb.
•30 single-leg squats
•5 clean and jerks, 205 | 315 lb.
Thursday, October 31, 2019
1-2-3-4-5-6-7-8-9-10 reps of:
Shoulder press (75#/55#)
Box jumps (24″/20″)
Wednesday, October 30, 2019
30 Clean & jerk (155#/105#) for time.
Every minute on the minute perform 5 burpees.
Tuesday, October 29, 2019
50-40-30-20-10 reps for time of:
Wall ball
Calorie row
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
