Wednesday, December 10, 2025
Strength
Front squat
Conditioning
AMRAP in 10 minutes of:
15 KB swings (70#/55#)
15 Box jumps (24″/20″)
Tuesday, December 9, 2025
Complete as many rounds as possible in 18 minutes of:
300m Row
3 Rope climbs
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.
