Tuesday 11/12
Strength:Bench Press Establish 1 Rep max Workout of the day 10 min amrap- Ascending ladder(2,4,6,8,10,etc) Bar facing burpees T2B Hang cleans Rx 105/75# Rx+ 135/95#
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Monday 11/11
Hero Workout “Mr. Joshua” 5 Rounds for Time- 400 meter Run 30 Sit-Ups 15 Deadlifts (250/165 lb)
Friday 11/8
Workout of the day Open Workout 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes WORKOUT VARIATIONS Rx’d (Ages 16-54) ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Scaled (Ages 16-54)…
