Wednesday, Dec. 8, 2021

Weight Vest Wednesday

9!

  • Box Overs
  • Athlete choice of Ring Pull-Ups or Ring Push-Ups
  • Regular version of the option not chosen above.

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Tuesday, Dec. 7, 2021

6 Rounds:

  • 3 Shoulder Press @ ~80% (Dumbbell or Barbell)
  • 6 Prisoner Get-Up
  • Even Rounds: 12 Step-Ups w/barbell or dumbbells.
  • Odd Rounds: 15 Calorie Row

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Monday, Dec. 6, 2021

15 minutes:

  • Re-test 1RM of previous squat or work up to a 1RM using a different squat.

Then

3 Rounds:

  • 10 Good Morning
  • 10 Overhead Dumbbell Sit-Up
  • 10 Burpees

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Friday, Dec. 3, 2021

For Time:

  • 30-24-18-12-6 Athlete Choice #1
  • 20-16-12-8-4   Athlete Choice #2
  • 10-8-6-4-2       Athlete Choice #3

OR

Make-up Day

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Thursday, Dec. 2, 2021

5 Rounds:

  • 5 Hang Power Snatch (Barbell)
  • 10 Toes-to-Rings
  • 25 Double-Unders
  • Increase HPS weight each round.

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Tuesday, Nov. 30, 2021

3 Rounds:

  • 200m Row / 7 Bench Press (DB or BB)
  • 300m Row / 5 Bench Press (DB or BB)
  • 500m Row / 3 Bench Press (DB or BB)

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Monday, Nov. 29, 2021

AMRAP 15 minutes:

  • 3 Hang Squat Clean @ 65-70%
  • 6 Piston Dumbbell Shoulder Press
  • 9 GHD Sit-Ups

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Wednesday, Nov. 24, 2021

For Time:

  • Buy In: 30 Power Clean or 20 Thrusters

Then 

  Fix Your Plate
Protein Turkey Ham
  30 Burpees 20 Burpee Pull-Ups
     
Starch Mashed Potatoes Sweet Potatoes
  30 Kettlebell Swings 20 Medicine Ball Cleans
     
Topping Gravy Cranberry Sauce
  30 Pull-Ups 20 Ring Dips
     
Side Green Bean Casserole Stuffing
  30 GHD Sit-Ups 20 Toes-to-Bar
     
Bread Dinner Rolls Crescent Rolls
  800m Run 200m Farmer’s Carry
     
Pie Apple Pumpkin
  30 Box Jumps 20 Dumbbell Step-Ups
     

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Tuesday, Nov. 23, 2021

3 Rounds:

  • 9 Double-Unders
  • 7 GHD Sit-Ups
  • 7 Shoulder-to-Overhead

3 Rounds:

  • 15 Double-Unders
  • 5 GHD Sit-Ups
  • 5 Shoulder-to-Overhead

3 Rounds:

  • 21 Double-Unders
  • 3 GHD Sit-Ups
  • 3 Shoulder-to-Overhead

Shoulder-to-Overhead can be barbell or dumbbells. Increase weight each 3 round section.

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