WEDNESDAY 11.27.24
Strength
4 sets:
6-8 Bench press *increasing
12-15 Ring row
For time:
150-120-90-70-30 Double under
50-40-30-20-10 KB goblet walking lunge (53,35) RX+(70,53)
5-4-3-2-1 Rope climb
TUESDAY 11.26.24
Strength
Strict press
Work up to heavy set of 3
5 rounds for time:
25 American KB swing (53,35) RX+(70,53)
200 Meter run
15 Toes to bar
10 Handstand push up (abmat+15’s) RX+(abmat+45’s)
MONDAY 11.25.24
Strength
Squat clean (touch & go)
Establish heavy set of 2
AMRAP in 20 minutes (ladder style):
7 Wall ball (20,14) RX+(25,20)
5/4 Calorie row
3 Power clean (135,95) RX+(155,105)
14 Wall ball (20,14) RX+(25,20)
10/8 Calorie row
6 Power clean (135,95) RX+(155,105)
21 Wall ball (20,14) RX+(25,20)
15/12 Calorie row
9 Power clean (135,95) RX+(155,105)
28 Wall ball (20,14) RX+(25,20)
20/16 Calorie row
12 Power clean (135,95) RX+(155,105)
…etc.
*Reset monitor
SATURDAY 11.23.24
Teams of two. One athlete works at a time.
3 rounds for time:
50 Synchronized squats
50/45/40 Calorie row *reset monitor
50 Single arm DB hang power snatch (50,30) RX+(55,35)
50 DB step ups (50,30) RX+(55,35) (24”,20”)
50 Shoulder to overhead (95,65) RX+(115,80)
50 Toes to ring
50 Hand release push ups
50 Box jump over (24,20)
FRIDAY 11.22.24
Strength
Box jump
5x3 *increasing height
RX+
For time:
30-24–18-12-6 Deadlift
20-16-12-8-4 Bar facing burpee
10-8-6-4-2 Bar muscle up
*Round of 30: (185,130)
*Round of 24: (205,145)
*Round of 18: (225,160)
*Round of 12: (245,170)
*Round of 6: (275,195)
*Each athlete is responsible for changing their own weight. Clips must be on the bar.
*Two foot takeoff.
RX
For time:
30-24–18-12-6 Deadlift
25-20-15-10-5 Pull up
20-16-12-8-4 Bar facing burpee
*Round of 30: (155,105)
*Round of 24: (185,115)
*Round of 18: (205,145)
*Round of 12: (225,160)
*Round of 6: (245,170)
*Each athlete is responsible for changing their own weight. Clips must be on the bar.
*Two foot takeoff.
THURSDAY 11.21.24
Strength
Paused bench press
5x6-8 increasing weight
*2 second pause at the chest
AMRAP in 15:00 (ladder style):
5 Hang power clean (115,80) RX+(145,100)
5 Plate overhead walking lunge (45,35) RX+(65,45)
5/4 Calorie bike
20 Double under
10 Hang power clean (115,80) RX+(145,100)
10 Plate overhead walking lunge (45,35) RX+(65,45)
10/8 Calorie bike
40 Double under
15 Hang power clean (115,80) RX+(145,100)
15 Plate overhead walking lunge (45,35) RX+(65,45)
15/12 Calorie bike
60 Double under
…Etc.
*Reset monitor
WEDNESDAY 11.20.24
Strength
Power snatch + hang squat snatch + overhead squat
5 sets increasing
5 rounds
With 4:00 on the clock, perform:
300 Meter med ball run (20,14) RX+(25,20)
20 Wall ball (20,14) RX+(25,20)
Max power snatch (135,95) RX+(155,105)
*Rest 2:00 after each round
*Score is total power snatches performed between all 5 rounds
TUESDAY 11.19.24
Strength
Split jerk
Work up to heavy set of 3
For time:
50/40 Calorie row
Then,
10 rounds:
10 Shoulder to overhead (95,65) RX+(115,80)
10 Toes to bar
Then,
50/40 Calorie row
MONDAY 11.18.24
Strength
Hang squat clean
Establish heavy single
5 rounds for time:
21 American KB swing (53,35) RX+(70,53)
15 Front squat (115,80) RX+(135,95)
9 Burpee box jump (24,20) RX+(30,24)
