Thursday 11-19-25
AMRAP 10:
3 power cleans 155/105
20 double-unders
– Add 10 double-unders each round.
Wednesday 11-18-25
4 rounds for time:
16/14 cal row
16 box jumps 30/24
16 shoulder-to-overheads 115/75
Tuesday 11-18-25
For load:
Front squat
3-3-3-3-3
Monday 11-17-25
EMOM 15:
Min 1: 3 bar muscle-ups
Min 2: Max-reps alternating DB snatches 50/35
Min 3: Rest
Sunday 11-16-25
AMRAP 20 with a partner:
Max-cal on rower
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.
Saturday 11-15-25
1-2-3-4-5-6-7-8-9-10 reps for time:
Hang power snatches 95/65
– Perform 25 double-unders after each round.
Friday 11-14-25
*No 6:30 Pm classes
5 rounds for time:
20 med-ball cleans 20/14
10 push presses 135/95
Thursday 11-13-25
*No 6:30 Pm classes this week
Part 1
Every 2:00 x 4 sets:
0:30 max-cal row
Rest until the clock hits 10:00, and then…
Part 2
5 rounds for time of:
200-m run
10 pull-ups
– Score is the total time on part 2, subtracting 1 second for every calorie completed on the bike during …
Wednesday 11-12-25
- No 6:30 PM classes this week
For time:
30 burpees
600-m row
30 burpees
Tuesday 11-11-25
9:00Am and 10:00Am only, please sign up for your time slot
”Chad 1000X” with partner
For time with a partner:
1,000 weighted box step-ups 45/35 20 inch
– Partners work at the same time.