Monday 10-27-25
AMRAP 10:
5 alternating single-DB lunges 50/35
3 lateral burpees over the DB
1 rope climb (15/15 ft)
– Hold the dumbbell any way
Sunday 10-26-25
Every 5:00 for 3 sets:
100-m KB suitcase carry 70/53
100 double-unders
30 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.
Saturday 10-25-25
Partner “Badger”
3 rounds for time with a partner:
30 squat cleans 95/65
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
Friday 10-24-25
**No 6:30 pm class
7 sets for load:
2 push presses
1 push jerk
Thursday 10-23-25
15 ring muscle-ups
30 hang power snatches 115/75
60 bar-facing burpees
Wednesday 10-22-25
10 sets each for time:
250/200m row
– Rest 1:00 between sets.
– Score the slowest set.
Tuesday 10-21-25
5 rounds for time:
400-m run
Handstand walk (50 ft)
– Handstand walk 25 ft out and 25 ft back.
Monday 10-20-25
21-18-15-12-9-6-3 reps for time:
Toes-to-bars
Wall-ball shots 20/14
Sunday 10-19-25
AMRAP 20 with a partner:
10 feet-elevated ring rows
10 ring dips
10 box jumps 24/20
– Partners alternate full rounds
Saturday 10-18-25
50-40-30-20-10 reps for time:
Walking lunges
AbMat sit-ups