Wednesday, December 3, 2025
Strength
Front squat
Conditioning
2,000m Row for time followed by max bench press.
RX = 100% bodyweight
Scaled = 50% bodyweight
Each successful bench press rep deducts 10 seconds off of your time.
Tuesday, December 2, 2025
20 Rounds of:
4 Front rack step ups (115#/80#) (20″/16″)
3 Shoulder to overhead
2 Bar muscle up
-THEN-
30/20 Calorie assault bike
Sunday, November 30, 2025
For time:
100 Wall ball (20#/14#)
5 Clean (185#/125#) penalty every time you break.
Saturday, November 29, 2025
8 Rounds for time of:
40 Double unders
15 KB swings (70#/53#)
10 Toes to bar
Thursday, November 27, 2025
AMRAP with a partner for as long as you can following the loading format:
3 Hang cleans
5 Thrusters
5 Shoulder to overhead
3 Hang cleans
0:00 – 5:00 – (95#/65#)
5:00 – 10:00 – (125#/85#)
10:00 – 15:00 – (155#/105#)
15:00 – 20:00 – (185#/125#)
20:00 – 25:00 – (205#/145#)
Wednesday, November 26, 2025
Five rounds for time of:
50′ Overhead walking lunges (45#/35#)
21 Burpees
