Thursday, November 14, 2024
Strength
Squat
Conditioning
21-15-9 reps of:
Calorie assault bike
Goblet squats (53#/35#)
Burpees
Wednesday, November 13, 2024
Skill / Strength
Turkish get-up
Conditioning
5 rounds for time of:
3 Rope climbs
300m Run
Sunday, November 10, 2024
10 Rounds for time of:
1+ Wall walk
1+ Strict pull up
10+ Double unders
25 minute time cap.
Saturday, November 9, 2024
For time:
35 Wall ball (20#/14#)
50 Sit ups
35 Box jump overs
50 Sit ups
35 Wall ball (20#/14#)
Thursday, November 7, 2024
21-18-15-12-9-6-3 reps for time of:
Calorie row
Hang power snatch (75#/55#)
Wednesday, November 6, 2024
7 Rounds for time of:
7 Hang cleans (115#/75#)
7 Front squats (115#/75#)
7 Shoulder-to-overhead (115#/75#)
7 Bar-facing burpees
Tuesday, November 5, 2024
5 rounds for time of:
400m Run
15 Kettlebell swings – left-arm (53#/35#)
15 Kettlebell swings – right-arm (53#/35#)
