Friday 10-31-25
no 6:30 pm class
AMRAP 20:
500/400m row
30 AbMat sit-ups
10 front squats 185/125
Thursday 10-30-25
For time:
1,200-m run
3:00 rest
800-m run
2:00 rest
400-m run
1:00 rest
200-m run
Wednesday 10-29-25
For time:
40 box jump-overs 24/20
40 air squats
40 hand-release push-ups
30 box jump-overs 24/20
30 air squats up
30 hand release pushups
20 box jump-overs 24/20
20 air squats
20 hand release push-ups
Tuesday 10-28-25
For load:
10-8-6-4-2
Power clean
– Each set must be unbroken.
– Rest 3:00 between sets.
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.