Thursday, November 22, 2018
EMOM for 20 minutes:
10 Burpees
Max alternating dumbbell snatches(50#/35#)
Wednesday, November 21, 2018
Strength
Back squat
Conditioning
10 Rounds for time of:
10 Calorie assault bike
5 Handstand push ups
Tuesday, November 20, 2018
10-9-8-7-6-5-4-3-2-1 rep of:
.75 x Bodyweight squat clean
1.5 x Bodyweight deadlift
Box jump overs (24″/20″)
Sunday, November 18, 2018
Volume Training
4 Rounds for time of:
15 Overhead squats (95#/65#)
25 Hand release push ups
200m Run
Saturday, November 17, 2018
With a partner for time:
10-8-6-4-2 Rope climbs
20 Toes to bar after each round
Thursday, November 15, 2018
3 Rounds for time of:
7 Reps of the “Bear” complex (155#/105)
50 Double unders
Wednesday, November 14, 2018
Strength
Back squat
Conditioning
For time:
1,000m Row
50 KB swings (70#/53#)
30 Pull ups
Tuesday, November 13, 2018
21-15-9 reps of:
Assault bike calories
Thrusters (95#/65#)
21-15-9 reps of:
Assault bike calorie
Burpees
