Sunday 11-23-25
3 rounds:
AMRAP 7:
500/400m row
10 deadlifts 185/135
– Rest 2:00 between rounds
– Pick up where you left off in the AMRAP.
Saturday 11-22-25
4 rounds for time with a partner:
30 toes-to-bars
400-m run
– Share the toes-to-bars and run together.
Friday 11-21-25
30-20-10 reps for time:
Thrusters 95/65
Ring dips
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