Monday 11-10-25
Bench press
3-2-2-1-1-1
Sunday 11-9-25
EMOM 15 for total reps:
Min. 1: power cleans
Min. 2: shuttle runs
Min. 3: rest
– Power clean load is 70-80% of 1-rep max.
– 1 shuttle run is 25 ft down and back.
Saturday 11-8-25
For time with a partner:
21-15-9
Push presses 115/75
calorie row
21-15-9
Front squats 115/75
calorie row
– Females perform 15-12-9 calories.
– Partner 1 completes all of the push presses and calories, and then Partner 2 completes all of the push presses and calories; repeat that format for the front squats and calories.
Friday 11-7-25
- No 6:30 pm class
5 rounds for time:
15 toes-to-bars
15 box jumps 24/20
– Step down from the box.
Thursday 11-6-25
AMRAP 20:
500-m row
Single-arm KB front-rack walking lunges, right (30 ft) 53/35
Single-arm KB front-rack walking lunges, left (30 ft)
15 ring rows
– Feet positioned directly underneath the initial hanging position of the rings
Wednesday 11-5-25
** Next Tuesday we will have two scheduled hours to do the hero workout “Chad 1000X”
there are signup sheets in the gym, we will have limited space, so sign up now.
”Diane”
21-15-9 reps for time:
Deadlifts 225/155
Handstand push-ups
Tuesday 11-4-25
For time
600-m run
100 double-unders
15 strict pull-ups
400-m run
75 double-unders
12 strict pull-ups
200-m run
50 double-unders
9 strict pull-ups
Monday 11-3-25
For load:
Back squat
5-5-5-5-5
Sunday 11-2-25
On a 2:00 clock:
20 alternating DB hang clean to overheads 50/35
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On …
Saturday 11-1-25
For time with a partner:
90 snatches 135/95