Tuesday, November 30, 2021

Wednesday 12-1-21

Wednesday 12-1-21

Conditioning:

500 Meter Row 

50 Alternating Pistols

400 Meter Row 

40 Alternating Dumbbell Snatches (50/35)

300 Meter Row 

30 AbMat Sit-Ups

200 Meter Row 

20 Push-Ups

100 Meter Row 

10 Burpees


Accessory Work:

Not for Time

4 Sets

15 Banded Lat Pull-Downs

:30 Overhead Squat Hold

:60 Hollow Hold

Monday, November 29, 2021

Tuesday 11-30-21

 Tuesday 11-30-21


On the 2:00 x 6

Deadlifts 


Conditioning:

1-2-3-4-5-6-7-8-9-10

Deadlifts (235/165)

Handstand Push-Ups

Burpees

Sunday, November 28, 2021

Monday 11-29-21

 Monday 11-29-21

On the 2:00 x 6

Split Jerks


Conditioning:

On the 2:00 x 5

15/12 Calorie Row 

15 Air Squats

10 Toes to Bar

Friday, November 26, 2021

Saturday 11-27-21

Saturday 11-27-21


Teams of 2

AMRAP 24

Buy In: 300 Double Unders

6 Rope Climbs

24 Clean and Jerks (115/85)

48 Sit-Ups


Partners share work evenly.

Thursday, November 25, 2021

Friday 11-26-21

Friday 11-26-21


Teams of 2

AMRAP 30

20 Pull-Ups 

20 Dumbbell Box Step-Overs

20 Dumbbell Burpees

20 Dumbbell Box Step-Ups


*Every 3:00 complete 20 Jumping Jacks.


Dumbbells: (50s/35s)

Box: (24/20)

Tuesday, November 23, 2021

Wednesday 11-24-21

 Wednesday 11-24-21


                 “THANKFUL”


                   AMRAP 24


                  11 Thrusters (95/65)

                 24 Hang Power Cleans (95/65)

                  11 Air Squats 

  24 Double uNders 

                   11 Kettlebell Swings (53/35)

                  24 Front Squats (95/65)

                 11 pUsh Ups

                   24 Lunges

Monday, November 22, 2021

Tuesday 11-23-21

 Tuesday 11-23-21


Conditioning:

AMRAP 14

2 Calorie Row 

2 Toes to Bar 

2 Box Jumps (30/24)


*Increase by 2 Reps each round until the time expires.


Core Blast: Not for Time

3 Rounds 

10 Paloff Press with 5 second hold each side 

20 Pike Leg Lift Overs KB

10 KB Slashers each side

Sunday, November 21, 2021

Monday 11-22-21

 Monday 11-22-21


Take 20:00 to find a One Rep Max Front Squat.


Conditioning:

AMRAP 10

40 Double Unders 

8 Dumbbell Clean and Jerks (50s/35s)

16 Dumbbell Lunges (50s/35s)

Friday, November 19, 2021

Saturday 11-20-21

 Saturday 11-20-21


Teams of 2

AMRAP 10

4 x Shuttle Runs 

14 Kettlebell Swings (53/35)

14 Russian KB Twists (53/35)


Rest 3:00


AMRAP 10

4 x Shuttle Runs 

7 Push-ups 

14 Kettlebell Deadlifts (53/35)

Thursday, November 18, 2021

Friday 11-19-21

Friday 11-19-21


“Annie”

50-40-30-20-10

Double Unders 

AbMat Sit-ups 


Rest 5:00


“Ellen”

3 Rounds

20 Burpees 

21 Alternating Dumbbell Snatches (50/35)

12 Dumbbell Thrusters (50s/35s)

Tuesday, November 16, 2021

Wednesday 11-17-21

Wednesday 11-17-21

Conditioning:

AMRAP 25

Row 30/25 Calories 

150 foot DB Farmers Carry

100 foot DB Walking Lunges (one arm overhead, one arm front rack)

10 Devil’s Press


Dumbbells (50s/35s)

Every 25 feet = 1 Rep

Monday, November 15, 2021

Tuesday 11-16-21

 Tuesday 11-16-21


4 Rounds 

Work :60/ Rest :30

Ring Dips

Handstand Walks/Progressions

Alternating Pistols 

Parallette L-Sit Holds

Assault Bike 

Rest

Sunday, November 14, 2021

Monday 11-15-21

 Monday 11-15-21

On the 1:30 x 9

Sets 1-3: 3 Position One Snatches

Sets 4-6: 3 Position Two Snatches

Sets 7-9: 3 Snatch Balance 


Conditioning:

AMRAP 15

15 Calorie Row 

5 Snatches (95/65)

5 Overhead Squats (95/65)

Friday, November 12, 2021

Saturday 11-13-21

Saturday 11-13-21


Teams of 2

70 Calorie Row 

60 Reverse Med Ball Burpees (20/14)

50 Box Jump-Overs (24/20)

40 Toes to Bar

50 Box Jump-Overs (24/20)

60 Reverse Med Ball Burpees (20/14)

70 Calorie Row

Thursday, November 11, 2021

Friday 11-12-21

 Friday 11-12-21


Conditioning:

AMRAP 9

3 Kick-outs

9 Pull-ups 

27 Air Squats 


Rest 5:00


AMRAP 9

3 Wall Walks

9 Handstand Push-ups 

27 Double Unders

Tuesday, November 9, 2021

Wednesday 11-10-21

 Wednesday 11-10-21


AMRAP 20

Teams of 2

2 Rope Climbs

10 Box Jumps (24/20)

10 Burpees


Tabata Core Blast:

Hollow Hold 

Arch Hold 

Right Side Plank 

Left Side Plank

Monday, November 8, 2021

Tuesday 11-9-21

Tuesday 11-9-21

On the 1:30 x 8

Sets 1-3: 3 Position Power Cleans 

Sets 4-8: 2 Power Cleans


Conditioning:

AMRAP 4

12 Power Cleans (95/65)

12 Front Rack Lunges (95/65)

Rest 2:00

AMRAP 4 

10 Power Cleans (115/85)

10 Front Rack Lunges (115/85)

Rest 2:00

AMRAP 4

8 Power Cleans (135/95)

8 Front Rack Lunges (135/95)

Sunday, November 7, 2021

Monday 11-8-21

Monday 11-8-21

On the 2:00 x 6

Front Squats 


Conditioning: 5 Rounds 

Minute 1: 10 Thrusters (135/95)

Minute 2: 20 Sit-ups 

Minute 3: 30 Double Unders

Thursday, November 4, 2021

Friday 11-5-21

 Friday 11-5-21


Teams of 2

AMRAP 25

Buy In: 100 Kick-Outs

40 Alternating Pistols

40 AbMat Sit-ups 

40 Overhead Squats (95/65)

40 Push Press (95/65)

Tuesday, November 2, 2021

Wednesday 11-3-21

 Wednesday 11-3-21


EMOM x 8 (Alternating Movements)

12 Toes to Bar 

:45 Plank


EMOM x 8 (Alternating Movements)

15 Wallballs (20/14)

15 Wallball Push-ups 


Conditioning:

30-20-10

Box Jumps (24/20)

Alternating Dumbbell Snatches (50/35)

Monday, November 1, 2021

Tuesday 11-2-21

 Tuesday 11-2-21

Conditioning:

AMRAP 15

21 Double Unders

15 Clean and Jerks (135/95)

9 Deadlifts (135/95)


*Immediately after, take 10:00 to find a heavy single deadlift.