Below is your Week of Workouts.
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YOUR WEEK OF WORKOUTS
Monday 112822
Stamina: For Time
Gate Run
2:00 Rest
Alleyway Run
2:00 Rest
Light Pole Run
2:00 Rest
Alleyway Run
2:00 Rest
Gate Run
Conditioning: For Time
3 Ring Dips or 5 Bomb Ass Tricep Push Ups
10-9-8-7-6-5-4-3-2-1
Tall Box Jumps
Tuesday 112922
Strength: E2:30 x5
7 Front Squats (From the Floor)
Conditioning: 4 Rounds
1:00 Max Effort Single Arm DB Push Press (Alt e/ 5)
1:00 Max Effort Russian Twists (45#/25#)
1:00 Rest
Wednesday 113022
Strength: 10:00 Alternating EMOM
1) 5 Power Clean & Push Jerk
2) 30 Double Unders or Singles
Conditioning: 5 RFT
7 Deadlifts (225#/155#)
14 Lateral Bar Hops
Gate Run
Thursday 120122
Conditioning: TBD
Friday 120222
Conditioning: 7 RFT
8 HSPU
12 Front Rack Barbell Lunges (135#/85#)
16/11 Cal Row
Rest 2:00
Saturday 120322
First Saturday Classes meet at 8am & 9:30am
Everyone is welcome and no sign up is necessary!
Conditioning: 14:00 AMRAP
7 Plate Burpees
14 Plate Ground to Overhead
OH Walking Lunge Down
Lot Run D&B
28 Russian Twists
OH Walking Lunge Back