Monthly Archives: November 2024

Conditioning:  For Time:  100 DU’s  3 Rounds of Cindy  5 Pullups  10 Push-ups  15 Weighted Air Squats (holding a 45/25 plate) 80 DU’s  3 Rounds of Cindy  60 DU’s  3…

Skill-work:  3 Rounds  20 Heels elevated squat Tempo (3 sec descent)   20 Weighted Hip Thrusts  Conditioning:  “Christine” 3 rds 500 m Row 12 Deadlifts (Body Weight) 21 Box Jumps (24/20)

Skill-work: 3 Rounds  12 DB Fly Press  8 weighted Dips  12 KB skull Crusher  Rest Between Rounds  Conditioning:  “Grettel” 10 Rds 3 Clean & Jerks (135/95) 3 Over the bar…

Skill-work: 5-4-3-2-1 Back Squat  Increase Weight Each Set  Conditioning: “Helen” 3 Rds 400 m Run 21 KB swings (53/35) 12 Pull ups

Conditioning:  8 Rounds  10 Thrusters  10 Pull-ups  10 Front Rack Lunges  10 SDHP  300 M Row