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

11-11-25

Clean (Power or Squat)
20′ to work to 1 Rep

10′ AMRAP
1 – 2 – 3 – 4 – 5 …..
Deadlifts (at Heaviest Successful Clean #)
X 10 Second Plank
ie…1 DL, 10 second plank; 2 DL, 20 second plank; 3 DL, 30 second plank…..

11-10-25

Front Squats
15′ to Find Strong 5 Rep

15′ AMRAP
500/450m Row
40 Walking Lunges
30 Knees to Chest

11-07-25

Hang Cleans
15′ to Find Heavy 5 Rep

15′ AMRAP
1 – 2 – 3 – 4 – 5 – 6 – 7…….
Deadlifts
10x DU / 20x Singles
Burpees Over the Bar

11-05-25

26′ AMRAP
Choose one from: 500/450m Row or Ski or 400m Run
Then,
Choose a different one from last time: 500/450m Row or Ski or 400m Run
Then,
:30 Farmers Hold (100% BW)

ie. 400m Run, 500m Row, :30 Hold; 500m Ski, 500m Row, :30 Hold; 500m Row, 400m Run, :30 Hold…….etc…..

11-04-25

Front or Goblet Squats
6 Sets x 5 Reps
*Use a Wedge

EMOM x 5 Rounds
5 Front or Goblet Squats at Final Weight from Above

For Time:
21 – 15 – 9
Devils Press
Pull Ups (2x Jumping)

11-03-25

Push Press
8 Sets x 4 Reps

20′ AMRAP
20/15 Calorie Row or Ski
25 Abmat Situps
20 Close Grip Bench Press (1/2 BW)