Men/Women 25 min CAP Partner Workout 3 500m Rows 30 Pull-Ups 20 1-arm Thrusters 55/25 10 Burpee Box Jumps 30/24 500m Row Beginner Workout: 25 min CAP Partner Workout 3 400m Rows 30 Jumping Pull-Ups 20 1-arm Thrusters 40/20 10 Burpee Box Jumps 24/16 300m Row
Same workout as last year, burn some calories: Men/Women Run 1 mile 100 Pull-Ups 200 Push-Ups 300 Squats Run 1 mile
10 Turkey Legs 8 Scoops of Stuffing 6 Pieces of Pumpkin Pie 4 Tiny onions… swimming in a sea of cream sauce… Sigh. 2 Intrepid workouts of 100 burpees for time to burn calories to make up for all of the above.
Men/Women Repeat From Week of Oct 19th 18-15-12 Thrusters 95/65 Box Jumps 30″/24″ Burpees Toes to Bar Then: 1000m Row
Men/Women Back Squat Program Week 4 (add 15lbs if 1RM > 200b, add 10lbs < 200lbs to working weights) 5 @ 58.5% 5 @ 67.5% 5+ @ 76.5% HIT: 10 Minutes 45 seconds on: 15 seconds off 5 Squat Cleans 135/75 10 KB Swings 70/35 Max Box Jumps 24/16 (don’t […]
Men/Women Partner Workout 4 Rounds: 10 Carriage Throws (x2 Medball Sit-Ups) 10 HSPU 10 Thrusters 95/65 10 ASAP Pull-Ups
Men/Women 15min CAP 50-40-30-20-10 Double-Unders V-Ups Then: 50 Front Squats 95/65
Men/Women EMOM 5 KB Swings 70/35 Then you must complete: 2 Rounds: 30 Wall Balls 20/14 30 Pull-Ups 0r 12 Muscle-Ups 20 Pistols 10 Squat Cleans (135/75)
Men/Women “Lori Special #2″ “Fight to the Death” 4 Round Bout DB 1-Arm Rows in Plankn (15% each arm) Alternating Overhead DB Thruster 15% Plyo Lunge Step-Up Battle Rope in Squat Position Med Ball V-Ups 10lb First Round 50 on 10 off Second Round 45 on 15 off Third Round […]
