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Wednesday 9/4

Conditioning

repeat form 7/1 "Fish Out of Water"

For Time: 2k Row

Directly Into…

10 Rounds: 3 Power Cleans (155/105) 6 Push-ups 9 Air Squats


Deadlift Stamina 3 Sets (rx+4 Sets) 15 Unbroken Deadlifts @ 53% of 1RM




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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

Monday 11/30

Midline 3 Rounds :45 each exercise - Penguins - Candlestick Roll to Jump - Superman Snow Angels - Plank Jacks Conditioning Fast and Furious 3 Sets (1 Set Every 6:00) 100m Run 10 Burpee Box Jump Over

Thanksgiving 11/26

Turkey Day Bonus WOD 10 Rounds (5 rounds each!) *Alternate rounds with a partner* 10 Burpees 15 Air Squats OR Goblet Squats 20 Ground to Overhead (Plate OR Dumbbell) **If you don't have a partn

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