Workout Of the Day

Saturday, November 23, 2019

Skill / Strength
Sotts press

Conditioning
4 Rounds for time of:
25 Wall ball (20#/14#)
25 KB swings (70#/53#)
Max HSPU

Friday, November 22, 2019

Rest / Make-up / Mobility

Thursday, November 21, 2019

5 Rounds for time of:
50′ Weighted bear crawl (50#/35#)
10 Russian twists (20#/14#)
50′ Weighted bear crawl (50#/35#)
5 Split squats (50#/35#) – right
5 Split squats (50#/35#) – left

Wednesday, November 20, 2019

10 Rounds of:
1 Rope climb
10 Push ups
15 Calorie row
Rest 2 minutes

Tuesday, November 19, 2019

Skill / Strength
Snatch

Conditioning
AMRAP in 9 minutes of:
45 Double unders
9 Toes to bar
5 Overhead squat (135#)

Monday, November 18, 2019

Rest / Make-up / Mobility

Sunday, November 17, 2019

100 Alternating dumbbell snatch (50#/35#) for time.

EMOM 10 Pull ups

Saturday, November 16, 2019

4 Rounds with a partner for time:
12 Calorie assault bike
4 Push press + Thruster (135#/95#)

Friday, November 15, 2019

Rest / Make-up / Mobility

Thursday, November 14, 2019

4 Rounds for time of:
500m Row
12 Bench press (155#/105#)
21 Over the rower burpees