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
Sunday, November 11, 2018
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
Saturday, November 10, 2018
For time:
50 Calorie row
25 Partner deadlift
40 Calorie row
20 Partner deadlift
30 Calorie row
15 Partner deadlift
20 Calorie row
10 Partner deadlift
10 Calorie row
5 Partner deadlift
