Wednesday, November 5, 2025
Strength
Front squat
Conditioning
100 Wall ball (20#/14#) for time.
EMOM perform 5 burpees
Tuesday, November 4, 2025
Strength
Weighted pull up
Conditioning
For time:
5 Wall walks
100ft. Overhead carry (45#/35#)
4 Wall walks
200ft. Overhead carry (45#/35#)
3 Wall walks
300ft. Overhead carry (45#/35#)
2 Wall walks
400ft. Overhead carry (45#/35#)
1 Wall walk
500ft. Overhead carry (45#/35#)
Sunday, November 2, 2025
For time:
200m Run
21 Dumbbell thrusters
42 Double unders
200m Run
15 Dumbbell thrusters
30 Double unders
200m Run
21 Dumbbell thrusters
42 Double unders
200m Run
Saturday, November 1, 2025
With a partner for time:
60/50 Calorie assault bike
30 Toes to bar
100′ Sandbag walking lunges (95#/65#)
50 Sandbag cleans (95#/65#)
50′ Sandbag walking lunges (95#/65#)
30 Toes to bar
30/25 Calorie assault bike
Thursday, October 30, 2025
Strength
Front squat
Conditioning
5 Rounds for time of:
6 Pull ups
9 Shoulder to overhead (135#/95#)
12 Push ups
Wednesday, October 29, 2025
3 Rounds of:
2 Minutes KB swings (70#/53#)
2 Minutes Rope climb
2 Minute Calorie assault bike
Rest 2 minutes
Tuesday, October 28, 2025
For time:
75 Deadlift (115#/80#)
50 Double unders
50 Hang cleans (115#/80#)
50 Double unders
25 Front squats (115#/80#)
50 Double unders
