Monday 11/14/22
Workout FOR TIME 300 Double Unders 2000/1750m Row 1 Mile Run 100 Sit-Ups
Sunday 11/13/22
Strength 1 Power Snatch 2 Hang Power Snatch Workout 3 SETS 6-5-4 Power Snatches 12-10-8 Chest to Bar Pull-Ups
Saturday 11/12/22
Workout 3 SETS FOR QUALITY 2:00 Cardio Choice 20 Alt. Russian Twists 20 Empty Barbell Bent Over Row* 10/10 SA DB Deficit Push-Ups 10/10 SA DB Upright Row (Athlete Choice, Moderate) 20 Empty Barbell Good Mornings 20 Alt. Russian Twists 2:00 Cardio Choice
Friday 11/11/22
Workout 1,000 Box Step-Ups (20 in)Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
Thursday 11/10/22
Strength Bench Press Workout 5 SETS ON A 2:00 RUNNING CLOCK… 15 Toes to Bar Max Shoulder to Overhead
Wednesday 11/9/22
Strength Deadlift Workout AMRAP x 10 MINUTES 8 Deadlifts 6 Hang Power Clean 200m Run
Tuesday 11/8/22
Strength Back Squat Workout 5 ROUNDS FOR TIME 20 Wall Balls 20 Burpees
WEEKLY BREAKDOWN 11/7/22
Boom, and just like that, we’re in November. This month we will be slamming the pedal to the metal twice a week with SPRINT-style workouts. Coming off long GRIND workouts we should have a solid conditioning base and now we challenge that base with fast bursts of energy for single or multiple efforts. We will […]
Monday 11/7/22
Workout 3 SETS: AMRAP x 5 MINUTES* 18 Russian KB Swings 12 Ring Rows 8/6 Cal Bike
Sunday 11/6/22
Strength EMOM x 12 MINUTESMIN 1 – 10 Back Rack Reverse Lunge (R)MIN 2 – 10 Back Rack Reverse Lunge (L)MIN 3 – :45 EZ Cardio Workout 4 ROUNDS FOR TIME24 Double Unders18 Chest to Bars12 Back Squat (155/105)|(115/75)6 Strict Handstand Push-Ups