11/13/18

Strength Front Squat 95% 5 X 1 Workout 15 Min AMRAP Min 1 – DUs Min 2 – 3 way V-ups Min 3 – Goblet Squats 70/50 Repeat 5 times Level 2 – DUs, V-ups, 50/35 Level 3 – Singles, Lemon Squeezers, 35/20       mIN

11/12/18

Thank you Veterans!!! Skill/Strength: Double-Unders Practice Workout: McGhee AMRAP 30 minutes 5 Deadlift 275/185 13 Push-ups 9 Box jumps 24/20

11/9/18

For Time 50 Air Squats 10 Burpees 40 Sit-ups 10 Burpees 30 OH Lunges 45/25 10 Burpees 20 KB Swings 70/50 10 Burpees 10 Bear Crawl 10 Burpees 20 KB Swings 10 Burpees 30 OH Lunges 10 Burpees 40 Sit-ups 10 Burpees 50 Air Squats

11/8/18

Strength Clean & Jerk 95% 5 X 1 Workout For Time 5 Rounds 10 Deadlift 225/155, 185/135, 155/115 10 Ring Dips 5 Ab Rollers

11/7/18

Strength Seven Min Of Hell 30 sec leg hold 30 sec v-ups 30 sec leg hold 30 sec russian twist 30 sec leg hold 30 sec bicycle 30 sec leg hold 30 sec dead bug 30 sec leg hold 30 sec crunches 30 sec leg hold 30 sec windshield wiper 30 sec leg hold 30…

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