Strength and Fitness: Wednesday: 11/18/20

Strength: 15:00 EMOM 2 High Hang Power Cleans Workout: TABATA :20 Work/:10 Rest x 8 Rounds Pull Ups/Ring Rows 1:00 Rest V Ups/Tuck Ups 1:00 Rest Hang Power Cleans (95/65)

Strength and Fitness: Monday: 11/16/20

Accessory: 3 Rounds 12 DB Curls L/R 12 DB Floor Press L/R 12 Suitcase DL L/R Workout: Every 3:00 x 5 Rounds 10 DB/KB Thrusters 50 Double Unders 10 DB/KB Thrusters

Strength and Fitness: Thursday: 11/12/20

Skill: 12:00 Alternating EMOM 5 Strict Toes 2 Bars + 5 T2B 10 Cossack Squats to Bench Workout: 3:00 AMRAP/1:30 Rest x 4 6 Double KB/DB Front Rack Lunge 12 DB/KB Russian Twists 24 Double Unders

Strength and Fitness: Tuesday: 11/10/20

Accessory Work: 10:00 AMRAP for Quality 100m Farmer Carry :30 Reverse Grip Rig Hang :20 Iso Lunge Hold L/R Workout: 20:00 AMRAP Bike Calories **every 4:00 including 0:00 5-10 Strict Pull Ups 20 Sit Ups