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.
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.