12/7/21

Every 4 minutes for 24 minutes
5 Back Squat @ 50%-60%
10 Ring Dips
250m Run

12/6/21

EMOTM 12
1-5 Handstand Push Ups

“Annie”
50-40-30-20-10
Double Unders
Sit Ups

12/3/21

Every 2 minutes for 14 minutes
1 Bear Complex

AMRAP 13
12 Wallballs
24 Double Unders
9 Hang Power Cleans (75/55)
24 Double Unders
6 Overhead Squats (75/55)
24 Double Unders

12/2/21

For Time
250m Run
20 Toes to Bar
250m Run
30 Push Ups
250m Run
40 Burpees
Rest 3 minutes
Repeat

12/1/21

Front Squat
5 x 3

4 RFT
10 DB Power Cleans
8 DB Thrusters
15/10 CAL Bike

11/30/21

Every 90 seconds x 10 rounds
3 Deadlifts, increasing load

For Time:
1000/800m Row
35 Squats
30 Deadlifts (165/115)
750/600m Row
35 Squats
20 Deadlifts
500/400m Row
35 Squats
10 Deadlifts

11/29/21

EMOTM 10
1 Push Press

AMRAP 15
5 Pull Ups
4 Shoulder to Overhead (115/75)
3 Box Jumps (30/24)

11/26/21

For Time
10 Rounds
100m Sprint
10 Wallballs
100m Sprint
10 Kettlebell Swings
Rest 30 seconds between rounds

Happy Thanksgiving

CLOSED TODAY

At home Workout:
EMOTM 30
1. 8-12 Burpees
2. 10-15 V-Ups or Tuck Ups
*Pick a number of repetitions and try to maintain it the
whole workout. Alternate movements each minute.

11/24/21

Every 2 minutes for 6 sets
3 Back Squats, increasing load

AMRAP 18
30 Double Unders
7 Thrusters (95/65)
100′ Farmer Carry (70/53 kettlebells)