November 25 – November 30, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 7:00 Handstand Practice Weight shifting and holding After 3 attempts, complete 20 Abmat Sit Ups – B) Every 4:00 x 4 rounds 400m Row 20 OH KB Swings (53/35) 20 Push Ups A) 10:00 Strength Power Cleans 6×3 @...

November 18 – November 23, 2019

MondayTuesdayWednesdayThursdayFridaySaturday   24:00 AMRAP 2 Laps Forwards 20 MB Side-2-Side Slams :30 Handstand Hold 20 1/2 Bicycle Crunches 2 Laps Back Pedal A) 10:00 Strength Power Clean 6×4 @ 77.5% B) 15:00 EMOM 1st: Max Wall Balls 2nd: 14 KB Squat...

November 11 – November 16, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 18:00 Strength 5×5 @ 75% Cleans 5×10 Partner Banded Pallof Press 5×6 Heavy SA Row (per arm) – B) 5:00 AMRAP 6 Turkish Get Ups (3L/3R) (35/20) 10 Jump Squats 20 Mountain Climbers 4 Rounds for time...

November 4 – November 9, 2019

MondayTuesdayWednesdayThursdayFridaySaturday Cycle Pre-test A) 8:00 Max Clean – B) 8:00 Max L-sit Hold Max Handstand Hold – C) 8:00 AMRAP 2 Laps Bear Crawl 8 Burpees TABATA TUESDAY Jump Rope Hollow Hold Row Sprint Plank MB Slams Benchmark! Guns N’...