Monday 11/13/23
Skill-work: Back Squat 3 X 10 Ascending Sets get heavier each Time Conditioning: For Total Time: 10 Rounds 10 Pull-ups 10 Burpees to Pull Up rig Jump (or plate jump) …
Friday 11/10/23
"Lumberjack 20" 20 Deadlifts (275/185)Run 400m20 KB swings (70/53)Run 400m20 Overhead Squats (115/75)Run 400m20 BurpeesRun 400m20 Pullups (Chest to Bar)Run 400m20 Box jumps (24/20)Run 400m20 DB Squat Cleans (45/35)Run 400m
Thursday 11/9/23
Skill-work: 3 X 1000 M Row Repeats Score Best Row Conditioning: For Time : 6 Rounds 15 KB Swings (70/53) 15 Clapping Push-ups 15 Box Jump Overs ( 30/25)
Wednesday 11/8/23
Skill-work: Pause Front Squat 5 X 3 2 sec hold at the bottom of each squat. Conditioning: For Time 20 Thrusters 20 GHD Sit-ups 30 DU’s 15 Thrusters 20 GHD …