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
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
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
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.
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)
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
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
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)
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)
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)
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
Tuesday 11-16-21
4 Rounds
Work :60/ Rest :30
Ring Dips
Handstand Walks/Progressions
Alternating Pistols
Parallette L-Sit Holds
Assault Bike
Rest
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)
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
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
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
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)
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
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)
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)
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.
