11-25-25

NFT
30 – 25 – 20 – 15 – 10 – 5
Close Grip Bench Press
Calories Row or Ski
6 DBall to Bear Hug/Shoulder Front Squats (from ground each rep)

11-24-25

Front Squats
15′ to Find Heavy 5 Rep
*3 Second Pause on 1st Rep of Each Set

Alternating EMOM – 15′ / 5 Rounds
1. 15 Goblet Squats
2. 20 Abmat Situps
3. :30 Plank Hold

11-21-25

30′ AMRAP – Team of 2-3
30 Hang Cleans 135/85
30 Push Jerks
60 Calories

11-20-25

Deadlifts
15′ to Find Heavy 5 Rep
*3 Second Hold at Top of Each Rep

15′ AMRAP
10 – 20 – 30 – 40 …..
Weighted Step Overs (24/20 box with a 30/20 ball)
Goblet Squats
12/ 10 Cal Row or Ski

11-19-23

10 – 9 – 8 – 7 – 6- 5 – 4 – 3 – 2 – 1
Close Grip Bench Press
Strict Press
:30 Overhead Hold
:30 Max Calories

11-18-25

Hang Cleans
15′ to Find a 3 Rep Heavy

15′ AMRAP
20 Russian KB Swings 70/53
25 Abmat Situps
:30 Plank

11-17-25

Power Cleans
Warm Up to 10 Rep Unbroken

4′ ALT EMOM X 6 Rounds
Round 1, 3 and 5 ~ 500/450m Row or Ski
Round 2, 4 and 6 ~ 2 Rounds: 10 Power Cleans + 5 Burpees Over Bar

11-14-25

30′ AMRAP – Team of 2-3
15 Wallballs
15 SDHP 53/35 KB
15 Box Jumps or Step Ups
15 Push Press 85/65
15 Cal Row

11-13-25

Bench Day!!! (30’ish Cap)
20 – 18 – 16 – 14 – 12 – 10 – 10 – 10……
CG Bench Press
Hang Cleans (same Weight at Bench) – 1/2 as many reps as bench press

11-12-25

Push Press
15 – 13 – 11 – 9 – 7 – 5 – 5
Adding Weight

13′ AMRAP
5 – 10 – 15 – 20 – 25…..
DB Snatch per Arm
2X Abmat Situps