Tuesday, December 10, 2024
Strength
Squat
Conditioning
3 Rounds for time of:
50 Double unders
10 Strict pull ups
20 One arm KB swings (53#/35#)
Sunday, December 8, 2024
For time:
5 Rope climbs
-THEN-
4 Rounds of:
Run 400m
30 Dumbbell bench press (100#/70#)
-THEN-
5 Rope climbs
Saturday, December 7, 2024
EMOM for 24 minutes:
15/10 Calorie assault bike
15 Box jumps (24″/20″)
25 Sit ups
5 Overhead squats (155#/105#)
Thursday, December 5, 2024
For time:
15 Devil press (50#/35#)
20 Wall ball (20#/14#)
12 Devil press (50#/35#)
20 Wall ball (20#/14#)
9 Devil press (50#/35#)
20 Wall ball (20#/14#)
6 Devil press (50#/35#)
20 Wall ball (20#/14#)
3 Devil press (50#/35#)
20 Wall ball (20#/14#)
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
