Tuesday 11/27
Strength
Front squat
7×1
Workout of the day
For time
Run 400m
4 Rounds-
6 Squat cleans
10 Bar facing burpees
Then
Run 400m
Rx 135/95#
Rx+ 165/115#
Friday11/23
Strength
Back rack lunges
5×10
Workout of the day
15 min amrap
7 Devils press
14 Box jumps 24/20”
2 Rope climbs
Rx 30/20#
Rx+ 40/25#
Wednesday 11/20
Strength
bench press
*close grip*
5×3
Workout of the day
partner workout-
15 min amrap-
Alternate rounds
12/9 Cal Bike
10 T2B/ 15 K2C
Tuesday 11/20
Strength
Front squat 5×3
Workout of the day
For time
Row 1000m
Then…
4 Rounds of:
12 DB Step up overs
12 DB cleans
Rx 40/25#
Rx+ 50/35#
Monday 11/19
Strength
Strict press
5×3
Workout of the day
15 min amrap-
Run 400m
4 Bar muscle ups/12 pull-ups
8 HSPU
Friday 11/16
Strength
Bench Press
*close grip*
5×3
Workout of the day
12 min amrap-
8 Renegade row w/ push-up
12 T2B
Thursday 11/15
Strength
Back rack lunges
5×10
Workout of the day
4 Rounds
for time
Row 250/200m
12 Power cleans
:45 plank
Rx 105/75#
Rx+ 135/95#
Wednesday 11/14
Strength
Strict press
5×3
Workout of the day
14 min amrap
6 Pull-ups
9 Bar facing burpees
12 Push press
Rx 95/65#
Rx+ 105/75#, C2B pull-ups