November 30, 2019

Strength & Skill A – 4 x 8 (each arm) Alt. DB Bench (Hold one DB at lock-out & press the other, switch every rep) – rest :90 B – 4 x 8 Chest Supported DB Row – rest :90 C – 4 x 5 Tempo Ring Row (3 second hold/3 second descent) – rest...

November 29, 2019

BBG Every 2:00 for 6 Sets (Start @ 50% & Build) 3 Hang Power Snatches (drop every rep) Conditioning 20:00 Alternating EMOM of: A – 8 T2B B – 12 Alternating DB Snatches C – 12 KB Plank Hold Pass thru’s D – 2 TGU...

November 28, 2019

*9:00AM ONLY* Conditioning: With a partner, for time of: 21-18-15-12-9-6-3-6-9-12-15-18-21 Burpee Box Jump Overs (24/20) Alternating DB Snatches (50/35)

November 27, 2019

Strength & Skill A – 3 x 12 Back Squat – rest :90 B – 3 x 15 Glute Bridges (3 second pause at the top of each rep) – rest :90 Conditioning For time: 1k Row 200’ Walking Lunge 40 Air Squats 40 Box Step ups (alt legs) 1k...

November 26, 2019

Strength & Skill: 14:00 Alternating EMOM of: A – 8 Dual KB Push Press (Build) B – 16 Russian KBS Conditioning: 7 rounds for time of: 7 KB SDLHP (70/55) 7 HSPU 7 Burpees