Thursday

 For Time:

100 STOH*

* EMOM 15 DU

Rest 5 minutes 

75 SDLHP*

*EMOM 10 squats

Rest 5 minutes 

50 HPC*

*EMOM 5 burpees

Add weight after each new lift 

Tuesday

 

Tuesday

 Conditioning 

Finisher: 10 rounds w/partner

              10 DB Snatches (50/35)

               30 DUBS

Sunday

 

Sunday

 Deadlift ladder

10-9-8-7-6-5-4-3-2-1

Deadlifts adding weight on even rnds

25 Dubs + 5 burpees

Or…….

Saturday- Partner

 

95/65 PC /  53/35 goblet squats

Finisher: Wallballs and Burpees 😳

Black Friday

 Conditioning: 7 Rounds for time

           200 meter run / row

           10 Deadlift

           10 Wallballs

Another option: Partner up

Thanksgiving with the Girls

 

Wednesday

 

Sunday- Pistachio Martini

 Strength- Box squats

Conditioning 

5 Rounds for time:

20 weighted box step ups 20”(35/50#)

10 powercleans(95/135)

20 weighted box step ups

10 power snatches

Last time: 

Saturday

 

Friday

 

Thursday

 

Wednesday

 

Tuesday

 

Thursday- squats

 For time:

Run/row 400 meters

Then do…….

   5 rounds 

5 front squats + 15 dubs/45 singles

Run/row 400 meters

Then do…..

     5 rounds

5 back squats + 15 dubs/45 singles

Run/row 400 meters

Then do…..

     5 rounds

5 overhead squats + 15 dubs/45 singles

Wednesday

 

Tuesday

 

Monday

 Strength: Box squats

* sled push - down and back 4 times 

Sunday

 Strength:

Push press: 3-3-3-2-2-2-1-1-1

Conditioning: 4 Rounds for time

     20 power cleans

     40 DUBS

     100 meter farmer carry

    

Sunday

 Pick a hero day…….

Friday

 

Wednesday