Month: November 2019

Wednesday-November 27, 2019

“Gobble Gobble” Teams of two: 25:00 AMRAP Of: -18/15 calorie row -15 box jump overs -12 dumbbell reverse lunges -9 burpees -6 Devil’s press *Alternating movements Competition/Performance: -35s/20s -24/20″ Fitness: -25s/15s -24/20″ -Step-up and over as needed

Monday-November 25, 2019

“Hot Pursuit” 3 Rounds Of: -50 double unders -40 air squats -30 sit-ups -29/15 hand release push-ups *12:00 time cap Competition: -Unbroken double under -As written Performance: -Double unders -Push-ups Fitness: -25 double unders or 75 single under -Knee push-ups

Tuesday-November 19, 2019

“ETS” 3 Rounds Every 10:00 for 30:00 Complete: -1000/900m row -25 burpee box jump overs *Record time for each set. Rest the remainder of the time in the 10:00 window. Competition/Performance: -As written -24/20″ Fitness: -15 burpee box jump overs -24/20″ (Step up and over as needed) -900/800m row as needed

Thursday-November 14, 2019

“Jumpman” For Time: 100-80-60-40-20 -Double unders 25-20-15-10-5 -Box jumps 24/20″ Competition/Performance: -As written Fitness: 50-40-30-20-10 -Double unders OR 200-160-120-80-40 -Single unders

Tuesday-November 5, 2019

“Thor” 5 Rounds Of: -50 double unders -10 single arm dumbbell shoulder to overhead (5R/5L) -25 sit-ups Competition: -65/50 Performance: -50/35 Fitness: -35/20 -25 double unders or 75 single unders

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