Wednesday, December 4, 2024
3 Rounds for time of:
3 Chest to bar pull ups
50′ Overhead plate carry (45#/35#)
6 Chest to bar pull ups
50′ Overhead walking lunge (45#/35#)
9 Chest to bar pull ups
50′ Plate push (45#/35#)
Tuesday, December 3, 2024
Skill / Strength
Turkish get-up
Conditioning
3 Rounds for time of:
Row 500m
21 KB swings (55#/35#)
12 Handstand push ups
Saturday, November 30, 2024
AMRAP in 15 minutes of:
1 Front rack complex (135#/95#)
30 Double unders
15 Pull ups
Thursday, November 28, 2024
With a partner for time:
Run 800m
40 Clean & jerk (135#/95#)
Run 800m
80 Dumbbell snatch (50#35#)
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#)
