Wednesday Nov 30, 2022


Becca

For Time:
50 Toes-Bar
1000m BikeERG
30 Burpees over DB
20 DB Front Squats (2x50lbs/2x35lbs)
REST 2:00 Minutes
50 GHD Situps
1000m BikeERG
30 Burpees over DB
20 DB Front Squats (2x50lbs/2x35lbs)
REST 2:00 Minutes
50 AbMat Situps

1000m BikeERG
30 Burpees over DB
20 DB Front Squats (2x50lbs/2x35lbs)
*35:00 Minute Time Cap*
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Tuesday Nov 29, 2022


Ilianna

Part 1. Spend 20:00 Minutes building up to a heavy 3 Position Clean+1 Jerk Complex
3 Positions:
1 High Hang (Pockets)+ 1 Hang (Above the knee)+ 1 Floor (Mid-shin)+ 1 Push Jerk or Split Jerk

Part 2.
5 Rounds for time

9 Clean and Jerks (95lbs/65lbs)
30 Double Unders
9 Pullups
30 Double Unders
*18:00 Minute Time Cap*
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Saturday Nov 26, 2022


Phoebe…. aka.. “Enzo” 😉


Teams of 3, complete the following:

AMRAP in 5:00 Minutes: Deadlifts (275lbs/185lbs)
AMRAP in 5:00 Minutes: BikeERG Calories
AMRAP in 5:00 Minutes: Bench Press (135lbs/95lbs)
AMRAP in 5:00 Minutes: BikeERG Calories
AMRAP in 5:00 Minutes: Power Cleans (135lbs/95lbs)
AMRAP in 5:00 Minutes: BikeERG Calories
*One Athlete working at a time*
*Partition any which way with your partners*
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