Wednesday 11/27

Warm-up • 400 m Row 2 rounds: • 10 Arm Circles Forward • 10 Arm Circles Backwards • 10 Pushups • 10 Ring Rows • Pigeon Pose • Pec Stretch • Cobra Conditioning For Time • 100 Dubs/200 Singles • 30 Deadlift #185/125 • 30 Pullups • 100 Dubs/200 Singles • 20 Deadlifts •...

Tuesday 11/26

Warm-up • 100 Single Unders (clockwise) • 100 Single Unders (counter-clockwise) 3 rounds: • 20 Mountain Climbers • 10 PVC Overhead Squats • Pike Stretch • Pigeon Pose • Thread the Needle Core 21-15-9 T2B and Situps Strikes Conditioning EMOM for as long as possible 6...

Monday 11/25

Warm-up 3 rounds: • 10 Pass Thru • 5 Push ups • 10 Air Squats • 15 Good Morning • Quad • Twisted Cross • Spiderman Lunge • Puppy Dog Strength Clean • 4 sets of 3 reps (touch and go) Start light then work up to a 3 rep max. Bench Press • 3 x 10 Conditioning 15 min...

Friday 11/22

Warm-up 2 rounds: • 10 Cal Bike • 10 Air Squats • 20 Cossack Side Lunges • 20 Walking Lunges Strength Weighted Step Ups 4 x 10 AHAP Core 4 rounds: • 30 sec Hollow Body Hold • 15 sec Rest • 30 sec Forearm Plank • 15 sec Rest Conditioning 2 rounds for time: • 30 Box...

Thursday 11/21

Warmup ROMWOD Conditioning Partner WOD 35 min AMRAP 500m row 20 Burpees 500m row 30 Box Jumps 500m row 20 KBS #70/55 500m row 100 Dubs/ 200 singles