Thursday, 11/12
Cash in: 2×800 Cash Out: 3×15 ghd sit ups Basic &Performance Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30
Read more about our response to Covid-19 HERE
Here is what we found…
Cash in: 2×800 Cash Out: 3×15 ghd sit ups Basic &Performance Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30
The “Three Wise Men” were three brothers: Jeremy Wise, Ben Wise, and Beau Wise (READ: Washington Post: One family; two sacrifices). They were warriors —
Cash in: 3x200m with 60 sec rest Cash out: Back extensions with a weight on back: 3 sets x 10 reps pausing at the top.
Cash out: 4×25 partner leg tosses Basic Four sets of: Deadlift x 6-8 reps @ 3011 Rest 60 seconds Double-Under Practice x 45-60 seconds
Sunday 11/08 Basic & Performance AMRAP 15 of: 15 C2B/pull ups 15 Wall Balls, 20/14 15 Snatches, 75/55 15 Box Jumps, 24/20 Strength 3×8 Front
Saturday 11/07 Cash In: 1 mile run Cash Out: 3×15 knee ups/toes to bar Basic & Performance In teams of two, you and your
Cash In: 2x 800m…60sec rest Cash Out: ab mat sit ups x 15 + Russian twist abs holding a weight x 10 reps. Every 60
Cash in: 1x800m run Cash Out: 3×15 ghd sit ups Basic Three sets of: Goblet Squat x 8-12 reps @ 21X0 Rest 45 seconds Single-Arm Kettlebell Row
Cash in: 2×400 30sec between Cash out: 3×30 sec hollow rocks Basic & Performance In teams of two complete as many rounds and reps
Cash in: 3x200m with 60 sec rest Cash out…3x 25 russian twists Basic & Performance snatch on the minute: 50%x1x5 min, 55%x1x5 min, 60%x1x5