Sunday 191117 – Experienced

Strength A1. Goblet Russian Step Ups 4×8/side A2. Assault Bike Max Wattage 4 sets of 10-15 seconds Conditioning 3 rounds for time: 15 Burpee Box Jumps (24/20) 30 Ab-Mat Sit Ups

Saturday 191116 – Experienced

Strength A1. Tempo Bench Press (32X1) 4×6, building A2. Feet Elevated Ring Row 4×8 Conditioning 3 rounds for time: 30/25 Calorie Row 20 Toes to Bar 10/side Dumbbell Shoulder to Overhead (50/35)

Monday 191111 – Experienced

Strength Deadlift 5×5, building Conditioning 3 rounds of 2:30 minute AMRAP: 12/9 Calorie Row 12 Russian Kettlebell Swings (32/24) 12 Forearm Plank Plate Drag Rest 2:30 minutes Note: Pick up where you left off each round.

Tuesday 191105 – Experienced

Strength A1. Dual Kettlebell Cossack Squat 4×6/side A2. Box Jump with 90 degree turn 4×4/side Conditioning 5 rounds of 1 minute AMRAP: 5 Back Squats (from floor, 185/125) Calories on Rower with Remaining Time Rest 2 minutes

Monday 191104 – Experienced

Strength Tempo Bench Press (31X1) 4×8, building Conditioning 18 minute alternating EMOM: M1: ME Strict Pull Ups M2: ME Echo Bike Cals M3: ME Ring Dips M4: ME Alternating Dumbbell Hang Clean and Jerk (50/35) M5: ME Mountain Climbers M6:… Read more »