Wednesday 11/26 A) 3 Rounds Every 2 Minutes: 350 M Bike 7 Air Squats 7 DB Press B) 3 Rounds 5 Single Arm Front Rack Split Squat Per Side (Hold weight in Opposite side of Front Leg) C) 4 Rounds 2 Min On/ 1 Min Off 10 Push Press R. 10 Push Press L. 10…
Tuesday 11/25 A) 300 M Ski 1 Min On/ :30 Sec Off B) 3 Rounds 3 Pull Ups (Strict, Partner Spot or Banded) 5 Single Leg RDL (Single Arm/ Cross Body Style) C) 9 Min AMRAP 5 Cal Ski 5 Ring Rows 10 Ball Slams 10 KBS
Monday 11/24 A) 5 Rounds 1 Burpee W/ Pushup L. Lateral Shuffle Run 1 Burpee W Pusup R Lateral Shuffle Run (Add a Pushup each Round) B) 3 Rounds 5 DB Bench Press 10 Laying Hell Touches (Sit Up Style) 5 Prone Ext Rotation C) 10 Min AMRAP 5 Hanging Leg Raises 5 Push Ups…
Saturday 11/22 A) 5 Rounds Min 1: 7 Cal Row Min 2: 9 Burpees Min 3: Heavy Object Carry Min 4: Erg for Cals Min 5: Rest B) 4 Sets :20 Flutter Kicks :20 Laying Heel Touches :20 Plank
Friday 11/21 A) 5 Rounds 10 Cal Bike 5 Jumping Pull Ups 50′ Sled Drag B) 5 Rounds 24 Jump Rope 12 WallBall 12 KBS 12 Ball Slams 6 Cal Ski
Thursday 11/20 A) 4 Rounds 50 Ft Sled Push 150 M Run :10 Sec High Knees (Leaning against Wall) Like a standing Mountain Climber B) 3 Rounds :20 Sec Jump Rope :20 Sec Run/Bike :20 Sec Ball Slam Rest 1 Min C) 9 Min AMRAP 10 DB HPC 10 Bok Jumps/ Steps/ Plate 1.2.3.4.5…Etc Shuttle…
Wednesday 11/19 A) 5 Rounds 100. 200. 300. 400. 500 M Bike 10 Walking Lunges 5 DB Press (Increase across Rounds) B) 3 Rounds 8 Split Squats/ Side 3 SA DB Push Press (1 Sec Hold at Top and 2 Sec Lower) C) 4 Rounds 10 Goblet Squats 500 M Bike 10 PP Right 10…
Tuesday 11/18 A) 5 Rounds :20 Sec Rope Slam :20 Sec Ski :20 Sec Rest B) 3 sets 10 Sec Bent Arm Hang (Dead, Band, Jack Knife) 5 Staggered Stance RDL with tempo (2020) Per Side C) 5 Rounds Every 2 Minutes 3 Cal Ski 5 Ring Rows 10 Ball Slams 10 KBS
Monday 11/17 A) 6 Minutes :30 On/ :30 Off 2 Burpees 10 Skater Hops AMRAP Mountain Climbers B) 3 Rounds 10 DB Bench Press :20 Sec Bicycle Crunches 10 Prone Press C) 5 Rounds 5 Hanging Leg Raises 5 Push Ups 10 Lat Box Steps 8/10 Cal Row
Saturday 11/15 A) 4- 5 Rounds Min 1: Rope Slam X :20 Sec Min 2: Heavy Object Carry X 150ft Min 3: Rotational Ball Throw X 5/Side Min 4: Row X :60 Sec Min 5: Rest
