Saturday 12-13-25
AMRAP 21:
100-m farmers carry 50/35
20 double-DB front-rack box step-ups 20/20
200-m run
Friday 12-12-25
9 rounds for time:
2 ring muscle-ups
15 wall-ball shots 20/14
Thursday 12-11-25
For load:
5-5-3-3-1-1-1
Deadlift
– Start at 75% of 1-rep max.
– Build to a heavy 1-rep-max deadlift.
Wednesday 12-10-25
20 min EMOM
Min 1 | :30 handstand hold
Min 2 | :30 chin-over-bar pull-up hold
Min 3 | :30 max handstand push-ups
Min 4 | max-cal row
Min 5 | rest
– Accumulate :30 in the holds.
Tuesday 12-9-25
AMRAP 7:
3 power cleans 225/155
10 triple-unders
Monday 12-7-25
4 x AMRAP 3:
15 toes-to-bars
10 burpees
15/12 cal row
– Rest 2:00 between AMRAPs.
– Pick up where you left off.
Sunday 12-7-25
AMRAP 15 with a partner:
10 shuttle runs
3 power snatches 135/95
– Partner A does 5 shuttle runs, and then Partner B does 5 shuttle runs.
– Add 3 power snatches each round; share reps as desired.
– Shuttle run is 25 ft out and back.
Saturday 12-6-25
30-20-10
Thrusters 75/55
9-6-3
Wall walks
Friday 12-5-25
80/65cal row
70 sit-ups
60 KB swings 53/35
50 KB goblet-hold lunges
40 burpees
30/20 cal row
Thursday 12-4-25
AMRAP 15:
200-m run
3 rope climbs
40 double-unders