Nov 30, 2018
Conditioning
Working in teams of 4, with each athlete occupying a station, rotate once all athletes have completed their prescribed work and complete as many rounds as possible in 30:00:
- Station 1: 15/12 Calories
- Station 2: 4 Sandbag Over Shoulder
- Station 3: 15 Shoulder to Overhead (115/75)
- Station 4: Rest
Nov 29, 2018
Strength
Front Squat
- Build to a heavy single with a :10 descent and :10 pause in the bottom.
Conditioning
Every minute on the minute for 20:00:
- Minute 1: 5 Unbroken hang squat cleans (you choose weight, around 60-75%)
- Minute 2: 20 Unbroken Wall Balls (20/14)
- Minute 3: Max Toes to Bar
- Minute 4: Rest
Nov 28, 2018
Conditioning
In a team of 3, rotating on the rower, in 30:00 complete:
- Max meters on the rower (alternating every 500m)
- 10 Burpee Box Jump Overs after each row
Nov 26, 2018
Conditioning
With a partner, alternating every :30, complete as many rounds as possible in 30:00:
- 200 Calories
- 100 Dumbbell Push Press (50/35)
- 100m Forward Crawl
