November 29, 2022
25 min AMRAP: 10 DB Push press 20 Lunges 30 Single Unders
November 28, 2022
5 sets of 3: pull up negatives For time: 21-15-9 KB Swing Box jump
November 22, 2022
CF GAMES 2020 "Friendly Fran" 3 rounds: 21 thrusters 21 chest-to-bar pull-ups
November 21, 2022
20 minute AMRAP: 5 push ups 10 Sit ups 25 Double unders
November 15, 2022
For time: 10-20-30-40-50 Single arm dumbbell snatches 15-15-15-15-15 Burpee box jump overs
November 14, 2022
5 sets: 3 each Turkish Get ups alternate with 6 strict pull ups 5 minute AMRAP: 5 Push ups 1/2 court and back, full court and back
November 8, 2022
20 min AMRAP: 5 Hang squat cleans 10 Sit Ups 25 Double unders
November 7, 2022
Five 2-minute rounds of: 20 dumbbell box step-ups Max reps of dumbbell push presses Rest 2 minutes between rounds
November 4, 2022
Back squat 6 sets of 3 Some rowing fun!