12/8/23

Nicole

AMRAP in 20 minutes of:
• 400m run
• Pull-ups (max reps)

12/7/23

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
• Deadlift 1.5x bodyweight
• Benchpress 1x bodyweight
• Clean 3/4x bodyweight

12/6/23

Filthy Fifty

• 50 Box jump (24/20)
• 50 Jumping pull-ups
• 50 Kettlebell swings (35/26)
• 50 Walking lunges
• 50 Knees to elbows
• 50 Push press (45/35)
• 50 Back extensions
• 50 Wall ball shots (20/14)
• 50 Burpees
• 50 Double unders

12/5/23

Sled Drag

50′ Build to as heavy as possible.

 

Open 15.1

AMRAP 9 minutes:
• 15 Toes-to-Bar
• 10 Deadlifts (115/75)
• 5 Snatches (115/75)

12/4/23

Bear Complex

5 Rounds for Max Load:

Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

You must hold on to the bar for the entire round.

12/1/23

Back Squat:

Build up to a 1RM
#1: 1 rep

 

AMRAP 7

Burpee Bar Muscle Ups

*Scale BMUs to C2B pull-ups, or pull-ups.

11/30/23

Every 90 seconds – Press
Find a 1RM of each:

Rounds 1-6: Shoulder Press
#1: 1 rep

Rounds 7-12: Push Press
#1: 1 rep

 

4 Rounds For Time:

15m Axle Bar Walking lunges (95/65)
10 Box Jump Overs
5 D-Ball Over the Shoulder

11/29/23

Deadlift

Build to a 1RM
#1: 1 rep

 

3 Sets Not For Time:

20 Bird Dogs (10/side)
:30 sec side-plank hold each side

11/28/23

Jackie

For time:
• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups

11/27/23

Clean

Every 90 seconds for 18 minutes:
1 Clean
Build to 1RM
#1: 1 rep

 

For time:

100 Double Unders
75 Sit Ups
50 Air Squats
25 Burpees

11/24/23

Back Pause Squat – 3 sec.
*light/mod – maintain speed and position out of the bottom.
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps

 

AMRAP 10

7 OHS (115/75)
3 Muscle Ups

11/22/23

5 Sets Not for Time:

100′ Farmer Carry – HASP
20 Lateral Box Step Overs (10/side)
20 Cossack Squats (holding light DB)
10 Ring Dips

*Favorite Thanksgiving dessert?

11/21/23

DANIEL

For time:
•50 Pull-ups
•400 meter run
•95/65 pound Thruster, 21 reps
•800 meter run
•95/65 pound Thruster, 21 reps
•400 meter run
•50 Pull-ups

11/20/23

Clean:

EMOM 13
#1: 1 rep @ 70%
#2: 1 rep @ 70%
#3: 1 rep @ 70%
#4: 1 rep @ 70%
#5: 1 rep @ 70%
#6: 1 rep @ 75%
#7: 1 rep @ 75%
#8: 1 rep @ 75%
#9: 1 rep @ 75%
#10: 1 rep @ 75%
#11: 1 rep @ 80%
#12: 1 rep @ 85%
#13: 1 rep @ 90%

 

For Time:

15, 12, 9
Power Cleans (135/95)
Bar Over Burpees

11/17/23

Back Squat 3-3-3-2

#1: 3 reps @ 90%
#2: 3 reps @ 90%
#3: 3 reps @ 90%
#4: 2 reps @ 93-95%

 

For Time:

27 Cal Row
21 Deadlifts (225/155)
15 Burpee Box Jump Overs
9 Muscle Ups

*Scale MUs to 14 C2B pull-ups, pull-ups or ring rows.

11/16/23

4 Sets:

Max reps shoulder press + 3 Push Press
All sets at 85% of shoulder press max.
*Record shoulder press reps.

 

For Time:

21, 18, 15, 12, 9
Wall-Balls (20/14)
8 calories on Echo Bike after each round.
*If not enough Echo Bikes, do:
10 cal Assault Bike or 13 cal Row

11/15/23

Deadlift

7-5-3 Waves:
#1: 7 reps @ 75%
#2: 5 reps @ 80%
#3: 3 reps @ 85%
#4: 7 reps @ 80%
#5: 5 reps @ 85%
#6: 3 reps @ 90%

 

3 Sets:

10 Steps-Ups per leg w/light DBs
10 Cossack Squats w/light DB
:30 Plank

*Score- Favorite Thanksgiving Day dish?

11/14/23

4 Sets:

1-arm DB Press, each arm x 6
DB horizontal row, each arm x 8

 

3 Rounds For Time:

400m Run
30 Thrusters (45/35)
20 Pull Ups

11/13/23

Clean Complex:

Power Clean + Hang Squat Clean + Front Squat
1 + 1 + 1
Build to a heavy set.
*No misses!

 

AMRAP 10:

10 DB Snatches (50/35)
30 Double-Unders

*Scale DUBs to 45 single-unders.

11/10/23

Back Squat 5-3-3-3

#1: 5 reps @ 87%
#2: 3 reps @ 90%
#3: 3 reps @ 90%
#4: 3 reps @ 90%

 

5 Sets:

Every 90 Seconds do:
6 Power Snatches (135/95)
then Max Reps Bar Muscle Ups

*Rest 1 minute between rounds.
**Record BMU reps.
***Scale BMUs to C2B pull-ups, pull-ups, or ring rows.

 

 

11/9/23

4 Sets:

Max reps Shoulder Press + 3 Push Press
All sets at 80% of Shoulder Press max

*Record shoulder press reps.

 

4 Rounds:

30 Cal Row @ max effort
*Rest 5 minutes between rounds.
**Record fastest time on board.

11/8/23

Deadlift:

Every 3 minutes for 15 minutes,
3 Reps increasing load.
#1: 3 reps @ 75%
#2: 3 reps @ 80%
#3: 3 reps @ 85%
#4: 3 reps @ 90%
#5: 3 reps @ 90+%

 

3 Sets:

10 Steps-ups per leg w/light DBs
10 Cossack Squats, holding DB
:30 Plank

*Score: Christmas tree up before or after Thanksgiving?

11/7/23

3 Sets:

12 Sumo Deadlift High Pulls (105/75)
12 Ring Dips

 

EMOM 16:

1. 15/12 Cal Row
2. 10 HSPU
3. 10 DB Snatches (65/45)
4. 8 Burpee Pull Ups

*Score: Which one of these four movements was your favorite?

11/6/23

Squat Clean + Front Squat

1 + 5
1 + 4
1 + 3
1 + 2
1 + 1
*Build to a heavy set

 

For Time:

10-9-8-7-6-5-4-3-2-1
Wall-Balls (30/20)
Box Jumps (24/20)

11/3/23

Back Squat 5-5-3-3-3

Back Squat for load:
#1: 5 reps @ 85%
#2: 5 reps @ 85%
#3: 3 reps @ 87%
#4: 3 reps @ 87%
#5: 3 reps @ 90%

 

3 Rounds For Time:

5 Muscle Ups
10 Hang Power Cleans (135/95)
15 Box Jumps

11/2/23

3 Sets:

Max reps shoulder press + 5 Push Press
All sets at 75% of press max
*Record shoulder press reps.

 

20 Minutes – Steady State

20 Russian KBS (53/35)
30 Walking Lunges
40 Sit Ups
50 Double Unders

*Score: Have you started Christmas shopping?
**Scale DUBs to 75 singles.

11/1/23

Deadlift

5’s @ 75% – 80%
1’s increasing load
#1: 5 reps @ 75%
#2: 1 rep
#3: 5 reps @ 75%
#4: 1 rep
#5: 5 reps @ 80%
#6: 1 rep
#7: 5 reps @ 80%
#8: 1 rep

 

4 Sets:

Leg circle progression x 5 each direction
Waiter Squats x 10, each side

10/31/23

10 Sets Not for Time:

5 Strict Pull Ups
5 Strict HSPU

 

Every 3 minutes for 5 rounds:

250m Sprint

10/30/23

Every 2 minutes for 12 minutes:

2 x Clean + Front Squat
Start at 75% and build to heavy set

 

Ladder 8

2, 4, 6, 8, 10, 12, etc…
Power Clean & Jerk (95/65)
TTB

10/26/23

Bench Press 6×3

 

For Time:

300 Double Unders
At the start of every minute do 10 Wallballs