Cindy
20 min AMRAP
5 Pull ups
10 Push ups
15 Air squats
11/19/2019
Strength
15 minutes to find 15RM Deadlift
Conditioning
10 minute AMRAP
12 Deadlifts 225/155
10 Toes to bar
8 Strict HSPU
11/18/2019
Strength
15 min to find 5RM Back Squat
Conditioning
2 rounds
40 Wall balls 20/14
20 Burpee Box Jumps 24/20
Cap: 12
11/15/2019
Teams of 2
100/80 Cal bike
then
8 rounds
25 Wall Balls 20/14
15 Toes to bar
Cap: 24
– 1 works 1 rests throughout-
11/14/2019
Strength
15 min to find 10RM Strict Press
Conditioning
60 Power Cleans 115/75
30 Burpees over the bar
Cap: 10
11/13/2019
Tabata This
- With a Running Clock in 24 minutes
- Tabata Row
- Tabata Air Squats
- Tabata Pull-Ups
- Tabata Push-Ups
- Tabata Sit-Ups
- 1 minute Rest between each Tabata
11/12/2019
Strength
15 minutes to find 2RM Overhead Squat
Conditioning
21-15-9
Overhead Squat 115/75
42-30-18
Deadlift 115/75
84-60-36
Double Unders
Cap: 14 minutes
11/11/2019
Strength
15 min to find 1RM Hang Clean and Jerk
Conditioning
8 min AMRAP
5 Hang Power Cleans 155/105
5 Shoulder to Overhead 155/105
10 Chest to bar pull ups
11/8/2019
20.5
40 Ring Muscle ups
80 Cal Row
120 Wall Balls 20/14
Partition reps anyway
Cap: 20 minutes
11/7/2019
Strength
1 Power Snatch + 1 Hang Power Snatch EMOM x 10, building
Conditioning
14 min AMRAP
1200m Run buy in,
in remaining time AMRAP of:
10 Power Snatch 95/65
15 Box Jump 24/20