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Thursday 10/10

Thursday "Pre-Game"

3 Rounds (Not For Score): 2 Minute Light Bike, Row, Ski Erg or Run 3 Strict Pull-ups 6 Push-ups 9 Kettlebell Swings (53/35) (K: 22.5/15) 12 Air Squats 15 AbMat Sit-ups


Directly Into…3 Rounds (Not For Score): 2 Minute Light Bike, Row, Ski Erg or Run 3 Hang Power Cleans 3 Front Squats 3 Push JerksBarbell: 40-50% of 1RM Clean and Jerk




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Thursday 12/3

Midline 4 Rounds :30 each exercise Tuck Jumps Push-Ups Superman Hold Bicycle Kicks Hollow Rocks Conditioning Partner WOD AMRAP 16 Minutes: *Alternate rounds with a partner! 200m Run 16 Alternating

Wednesday 12/2

Midline 10:00 AMRAP 10 Mountain Climbers 10 Alternating Bird Dogs 10 Squat Jumps 10 KB/DB Side Bends (right) 10 KB/DB Side Bends (left) Accessory 3 sets 12 Single arm dumbbell bench press (each side)

Tuesday 12/1

Accessory 3 Sets: 10 Single Arm Dumbbell Windmills (Each Side) 10 Suitcase Deadlifts (Each Side) 15 Banded Scap Squeezes Conditioning ACDC Workout For Time: 50 Deadlifts (95/65) 35 Hang Power C

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