Wednesday, November 19, 2025
Strength
Weighted pull up
Conditioning
AMRAP in 12 minutes following the rep scheme of:
2 Wall walks
1 Rope climb
4 Wall walks
2 Rope climbs
6 Wall walks
3 Rope climb
8 Wall walks
4 Rope climbs
Tuesday, November 18, 2025
Strength
Front squat
Conditioning
AMRAP in 14 minutes of:
60/50 Calorie row
50 Wall ball (20#/14#)
40 KB swings (70#/53#)
30 Bench press (100%BW / 70%BW)
Sunday, November 16, 2025
AMRAP of:
Minute 1 – 1 Deadlift, 2 Push ups
Minute 2 – 2 Deadlift, 4 Push ups
Minute 3 – 3 Deadlift, 6 Push ups
Minute 4 – 4 Deadlift, 8 Push ups
Minute 5 – 5 Deadlift, 10 Push ups
etc… until you can no longer complete the required work within the minute.
Prescribed barbell weight – 255#//175#
Saturday, November 15, 2025
2 Rounds for time of:
21 Front squats (155#/105#)
21 Lateral bar hops
* Rest 5 minutes
2 Rounds for time of:
9 Strict pull ups
15 Box jump overs (24″/20″)
9 Ground to overhead (155#/105#)
Thursday, November 13, 2025
Strength
Front squat
Conditioning
AMRAP in 20 minutes of:
100′ Overhead carry (45#/35#)
100′ Overhead walking lunge (45#/35#)
100′ Plate push (45#/35#)
EMOM perform 5 burpees
Wednesday, November 12, 2025
For time:
30 Calorie assault bike
-THEN-
3 Rounds of:
30 Sit ups
60 Double unders
-THEN-
30 Calorie assault bike
Tuesday, November 11, 2025
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
