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
Sunday 11-30-25
75 double-unders
80/65 cal row
75 double-unders
60 sit-ups
75 double-unders
40 back squats 135/95
Saturday 11-29-25
”Kelly”
5 rounds for time:
400-m run
30 box jumps 24/20
30 wall-ball shots 20/14
Friday 11-28-25
- Reminder-10:00AM only today
For time:
75 power snatches 75/55
– 10:00 time cap.
Thursday 11-27-25
The gym will be closed for Thanksgiving!
Happy Thanksgiving!
Friday will be a 10:00 AM only, see you then
Wednesday 11-26-25
Every 5:00 for 7 sets:
3 power cleans
2 hang power cleans
– Build in load each set.
Tuesday 11-25-25
30-20-10-20-30
KB swings 53/35
15-10-5-10-15
Deficit handstand push-ups
– Hands on 45/25lb plates.
Monday 11-24-25
AMRAP 12:
20 DB front-rack walking lunges 50/35
2 legless rope climbs
– Use two dumbbells.