Saturday 11-29-25

 Saturday 11-29-25

Teams of 2

Buy In: 1,000 Meter Row

100 KB Box Step Overs 

80 KB Suitcase Deadlifts

60 Toes to Bar

40 Box Dips

Buy Out: 1,000 Meter Row

KB (53/35)

Box (24/20)

Cap 26:00

Friday 11-28-25

 Friday 11-28-25

THANKFUL 2.0 

Teams of 2

AMRAP 28

11 DB Thrusters

11 DB Hang Power Cleans

11 Air Squats

11 Double Unders

11 Kettlebell Swings

11 DB Front Squats

11 Push-ups 

11 Lunges

DB (50s/35s)

KB (53/35)

Wednesday 1-26-25

 Wednesday 11-26-25

Conditioning:

On the 4:00 x 4

6 Strict Pull-ups 

8 Tuck-ups

10 Box Jump Overs (24/20)

15/12 Calorie Row

Accessory Strength:

Lats, Core, Press

Tuesday 11-25-25

 Tuesday 11-25-25

Conditioning:

EMOM x 6 (Alternating Movements)

8 Power Snatches (105/75)

15 Toes to Bar

Rest 2:00

EMOM x 6 (Alternating Movements)

8 Thrusters (105/75)

40 Double Unders

Rest 2:00

EMOM x 6 (Alternating Movements)

8 Deadlifts (235/165)

15 Burpees

Monday 11-24-25

 Monday 11-24-25

3 Rounds

Work :45/Rest :15

- Ski Erg Calories

- Handstand Holds

- Parallette Shoot Throughs

- Echo Bike Calories 

- Supinated Grip Ring Rows

- Rest

Accessory Strength:

DB Bodybuilding

Friday 11-21-25

 Friday 11-21-25

Clean and Jerk Technique

Conditioning:

AMRAP 20

30 Calorie Row

30 Toes to Bar

30 Clean and Jerks (95/65)

30 Box Jump Overs (24/20)

Wednesday 11-19-25

 Wednesday 11-19-25

Conditioning:

On the 2:00 x 4

10 DB Thrusters (50s/35s)

5 Burpees over the DBs

Rest 1:00

On the 2:00 x 4

10 Alternating DB Snatches (50/35)

5 Strict Pull-ups 

Rest 1:00

On the 2:00 x 4

10 Alternating Single Arm DB Burpee to Overhead (50/35)

5 Sit-ups 

Accessory Strength:

Hip Flexors