What's Going On?

November 6, 2017

11/6/17

Warm-up
6 Rounds :30 on :30 off Assault Bike
4 Rounds :30 on :30 off Air Squat
Then:
2 Rounds
5 Hindu Pushups
5 Inch Worms
:30 Sec Down Dog

November 3, 2017

11/3/17

Metcon
Roy (Time)
5 Rounds for time of:
15 Deadlifts, 225#
20 Box Jumps, 24"

November 2, 2017

11/2/17

Warm-up
3 Rounds
200m Row
100m Run
10 Walking Lunges
10 C and Ds
10 Mountain Climbers
Weightlifting
Shoulder Press (EMOM 10 x 3)
Beginner:
EMOM 10 of 3 Strict Press

November 1, 2017

11/1/17

Warm-up
Coaches Choice
Weightlifting
Back Squat
EMOM 12
Min 1: 4 Backsquats @ 70%
Min 2: 4 Burpee Box Jump Overs
Min 3: 8-10 Heavy Kettlebell Swings (Advanced Double KB)

October 31, 2017

10/31/17

Warm-up
2 Rounds:
10 Dumbbell Front Raise
10 Dumbbell Lateral Raise
10 Dumbbell Press
10 Push Ups

Then:
Row 500m
30 Air Squats

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