21.11.08 – 21.11.12

Monday 21.11.08

Strength

Track: All

Front Squat

3 Rounds on the 2:00

5 Front Squats

Conditioning

Track: Compete/Train

All Ball

42-30-18:

Wall Balls (20/14)
Hand Release Push-Ups
Calorie Row
Women’s Calories: 30-24-12

Track: Sweat

All Ball

42-30-18:

Wall Balls (14/10)
Hand Release Push-Ups
Calorie Row
Women’s Calories: 30-24-12

Tuesday 21.11.09

Track: All

A Little Sumthin

On the 2:00 x 10 Rounds:

15 Box Jumps (24"/20")
10 Toes to Bar
1 Snatch

*Athletes can Build in Weight or Stay at A Heavy Across All Rounds

Wednesday 21.11.10

Track: All

Fluffy part 1

AMRAP 8:

Bike Calories

Rest 2 Minutes

Fluffy part 2

AMRAP 8

1 Rope Climb (15′)
10 Double Unders
1 Rope Climb (15′)
20 Double Unders
1 Rope Climb (15′)
30 Double Unders

Add 10 Double Unders Every Round

Rest 2 Minutes

Fluffy part 3

8 minute window

Establish 5RM Deadlift

Thursday 21.11.11

Track: Compete/Train

Manion

Team of 2

7 Rounds For Time:

400 Meter Run (teams run together)
29 Back Squats (partition however) (135/95)

Track: Sweat

Manion

Team of 2

7 Rounds For Time:

400 Meter Run (teams run together)
29 Back Squats (partition however) (95/65)

Friday 21.11.12

Strength

Track: Compete

Max Unbroken Strict Handstand Push-ups

On the 1:30 for 5 Rounds

Max Unbroken Strict Handstand Push Ups

Track: Train

Max Unbroken Double Dumbbell Strict Press

On the 1:30 for 5 Rounds

Max Unbroken Double Dumbbell Strict Press (50/35)

Track: Sweat

Max Unbroken Double Dumbbell Strict Press

On the 1:30 for 5 Rounds

Max Unbroken Double Dumbbell Strict Press (35/25)

Conditioning

Track: Compete/Train

Dance with the Devil

15-12-9-6:

Devil’s Press (50’s/35’s)
Calorie Row
*Women Row Same Calories

Directly Into…

6-9-12-15:
Dumbbell-Facing Burpees
Calorie Row
*Women Row Same Calories

Track: Sweat

Dance with the Devil

15-12-9-6:

Devil’s Press (35’s/25’s)
Calorie Row
*Women Row Same Calories

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