Author: Nadia

Wednesday, December 5, 2018

Workout:  Push Press + Push Jerk: 1-1-1-1-1 Accessory:  4×25 Seated Bent Over Flys

Tuesday, December 4, 2018

Workout:  3 Rounds For Time of: 20 Push Jerks (75, 55) 20 Medicine Ball Cleans (20, 14) 20 Burpees 20 Pull-Ups  

Monday, December 3, 2018

Workout:  21-15-9 Reps For Time of: Overhead Squats (135, 95) Box Jumps (24, 20) Accessory:  3 x 15 Weighted Sit-Ups

Saturday, December 1, 2018

Workout:  Test a Benchmark -OR-  Make Up a Missed Workout CF Options: Annie Amanda Barbara Cindy Diane Elizabeth Filthy Fifty Fran Grace Helen Isabel Jackie Karen Kelly Linda Mary Nancy Nasty Girl 1RM Lifts or Runs/Rows    

Friday, November 30, 2018

Workout:  10 Rounds For Max Calories of: Row 45 Seconds, Rest 15 Seconds Row 30 Seconds, Rest 30 Seconds Row 15 Seconds, Rest 45 Seconds There is no rest between rounds.  


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