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)
Saturday, November 8, 2025
5 Rounds for time of:
3 Deadlift (225#/155#)
5 Push ups
7 Box jump overs (24″/20″)
5 Push ups
3 Deadlift (225#/155#)
200m Run
Wednesday, November 5, 2025
Strength
Front squat
Conditioning
100 Wall ball (20#/14#) for time.
EMOM perform 5 burpees
