Wednesday 12-10-25
20 min EMOM
Min 1 | :30 handstand hold
Min 2 | :30 chin-over-bar pull-up hold
Min 3 | :30 max handstand push-ups
Min 4 | max-cal row
Min 5 | rest
– Accumulate :30 in the holds.
Tuesday 12-9-25
AMRAP 7:
3 power cleans 225/155
10 triple-unders
Monday 12-7-25
4 x AMRAP 3:
15 toes-to-bars
10 burpees
15/12 cal row
– Rest 2:00 between AMRAPs.
– Pick up where you left off.
Sunday 12-7-25
AMRAP 15 with a partner:
10 shuttle runs
3 power snatches 135/95
– Partner A does 5 shuttle runs, and then Partner B does 5 shuttle runs.
– Add 3 power snatches each round; share reps as desired.
– Shuttle run is 25 ft out and back.
Saturday 12-6-25
30-20-10
Thrusters 75/55
9-6-3
Wall walks
Friday 12-5-25
80/65cal row
70 sit-ups
60 KB swings 53/35
50 KB goblet-hold lunges
40 burpees
30/20 cal row
Thursday 12-4-25
AMRAP 15:
200-m run
3 rope climbs
40 double-unders
Wednesday 12-3-25
For load:
Overhead squat
3-3-3
Front squat
3-3-3
Back squat
3-3-3
Tuesday 12-2-25
5 rounds for time:
9/7-cal row
12 chest-to-bar pull-ups
15 push-ups
Monday 12-1-25
AMRAP 7:
3 deadlifts 315/225
10 box jumps 30/24