Saturday, December 1, 2018
4 rounds for time of:
20 Wall ball (20#/14#)
20 Sumo deadlift high pull (75#/55#)
20 Box jump (24″/20″)
20 Push press (75#/55#)
20 Calorie row
Rest 1 minute
Thursday, November 29, 2018
3 Rounds for time of:
30 Calorie assault bike
21 KB swings (53#/35#)
12 Pull ups
Wednesday, November 28, 2018
Strength
Back squat
Conditioning
For time:
50 Sit ups
50 Double unders
50 Air squats
50 Double unders
50 Sit ups
50 Double unders
50 Air squats
50 Double unders
50 Sit ups
50 Double unders
50 Air squats
Tuesday, November 27, 2018
For time:
2 Squat cleans + 1 Jerk (225#/155#)
1 Squat clean + 2 Jerks (225#/155#)
3 Squat cleans + 1 Jerk (225#/155#)
1 Squat clean + 3 Jerks (225#/155#)
2 Squat cleans + 1 Jerk (225#/155#)
1 Squat clean + 2 Jerks (225#/155#)
Saturday, November 24, 2018
Complete as many reps as possible in 15 minutes of:
5 Thrusters (95#/65#)
5 Pull-ups
10 Thrusters (95#/65#)
10 Pull-ups
15 Thrusters (95#/65#)
15 Pull-ups
20 Thrusters (95#/65#)
20 Pull-ups
Etc., adding 5 reps to each exercise each round.
