November 23, 2021
5 sets: 10 DB bench press alternate with 10 ring/inverted rows The, for time: Row 500m
Monday, November 22, 2021
"18.2" For time: 1-2-3-4-5-6-7-8-9-10 DB Front squats Burpees over bar (DBs)
November 19, 2021
"Fran" For time: 21-15-9 Thrusters Pull ups
November 16, 2021
20 minute AMRAP: 5 Push ups 10 Sit ups 25 Double unders
November 15, 2021
5 sets of 5 each leg Step ups With a partner: Max cal in 10 min on bike Max cal in 10 min. on rower
November 12, 2021
Deadlift 5 sets of 8 reps then... 5 minute AMRAP: 10 Deadlifts 10 Sit ups
November 9, 2021
5 sets of 3 pull up negatives Then... For time: 21-15-9 KB Swing Box Jump
November 8, 2021
Test: Max push ups in a row then... With a partner: Max reps - 20+, do 10 Max reps 10-20, do 7 Max reps 5-10, do 5 scaled Max reps 0-5,...
November 5, 2021
Back squat 3 x 6 12 Rounds of 1 minute on, 1 minute off: 6 ring rows 6 burpee box jump overs 6 med ball sit ups
November 2, 2021
5 sets: Behind the neck lunges 5 each leg Alternate with handstand hold Finish with max DU in a row test