Month: November 2018

Saturday Nov. 24 2018

“Iron Bowl” Teams of 3 2 Rounds For Time (30 Minute Cap): 200 Meter Run (Each) 100 Dumbbell Snatches (50/35) 200 Meter Run (Each) 100 Box Jump Overs (24/20) 200 Meter Run (Each) 100 Thrusters (95/65)

Friday 11/23/18

“Turkey Trot and Goblet Squat” Complete as many rounds as possible in 23 mins of: Run, 200 m 36 Kettlebell Swings, 53/35 lbs 36 Goblet Squats, 115/75 lbs Teams of 3 Run together Goblet Squat with a barbell and 2 working together Divide KB swings as desired

Wednesday 11/21/18

“Christine” 3 rounds for time of: Row, 500 m 12 Deadlifts, 1x bodyweight 21 Box Jumps, 20 in

Tuesday 11/20/18

“Full Count” For time: 30 Kettlebell Swings, 53/35 lbs 25 Kettlebell Swings, 53/35 lbs 20 Kettlebell Swings, 53/35 lbs 15 Kettlebell Swings, 53/35 lbs 10 Kettlebell Swings, 53/35 lbs After Each Set: 14/10 Calorie Assault Bike 200 Meter Wreck Bag Run(Weighted Run) (50/35)

Monday 11/19/18

Strength Build to Heavy Record your best Complex 1 rep max lift. 3 Power Clean + 3 Front Squat + 3 Jerk ”Randy Savage” Complete as many rounds as possible in 12 mins of: 3 Macho men Complex, 135/95 lbs 15 Toes-to-bars Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks


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