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.
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″)
