Wednesday, November 27, 2024
EMOM for 20 minutes:
Odd Minutes – 5 Burpees, Max wall ball (20#/14#)
Even Minutes – Rest
Tuesday, November 26, 2024
Strength
Squat
Conditioning
8 Rounds for time of:
18 Bench press (45#/35#)
15 Hang cleans (45#/35#)
12 Push press (45#/35#)
Sunday, November 24, 2024
10 Rounds for time of:
3 Hang power snatch (115#/80#)
3 Overhead squat (115#/80#)
6 Lateral bar hop burpees
Saturday, November 23, 2024
AMRAP in 16 minutes of:
10 Sumo deadlift high pull (75#/55#)
10 Box jumps (24″/20″)
5+ Toes to bar [5-10-15-20]
-THEN-
5+ Sumo deadlift high pull (75#/55#)
5+ Box jumps (24″/20″)
5 Toes to bar
Thursday, November 21, 2024
For time:
50 Calorie row
5 KB snatch (53#/35#) (R arm)
50′ Overhead walking lunges
5 KB snatch (53#/35#) (L arm)
50′ Overhead walking lunges
5 KB clean (53#/35#) (R arm)
50′ Front rack walking lunges
5 KB clean (53#/35#) (L arm)
50′ Front rack walking lunges
50 Calorie row
Wednesday, November 20, 2024
For total time.
3 Rounds of:
400m Run
10 Handstand push ups
– Rest 1 minute –
1 Round of:
60 Push ups
30 Push press (115#/80#)
Tuesday, November 19, 2024
3 Rounds for time of:
75 Double unders
20/14 Calorie assault bike
5 Front squats (205#/145#)
