Tuesday 11-28-23
partner “Badger”
3 rounds for time with a partner:
30 squat cleans 95/65
30 pull-ups
800-meter run
– Athletes run together but break up the cleans and pull-ups as needed.
Monday 11-27-23
21-15-9:
Sumo deadlift high pulls 115/75
Toes-to-bars
Sunday 11-26-23
For time:
30 alternating DB power snatches 50/35
10 wall walks
30 alternating DB power snatches
10 wall walks
30 alternating DB power snatches
Saturday 11-25-23
5 rounds for reps:
On a 3:00 clock:
20 bar-facing burpees
20 wall-ball shots 20/14
AMRAP ring dips
– Rest 1:00 between rounds
Thursday 11-24-23
AMRAP 20:
with a partner
400-m run
50 KB swings 70/53
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
Thursday 11-23-23
Happy Thanksgiving
The gym will be closed for the day.
Wednesday 11-22-23
AMRAP 10:
7 handstand push-ups
7 deadlifts 225/155
Tuesday 11-21-23
”Michael”
3 rounds for time:
800-m run
50 hip extensions
50 sit-ups
Monday 11-20-23
For time:
100 push-ups
– Every minute on the minute including 0:00, row 100 m.
Sunday 11-19-23
AMRAP 5:
30 double-unders
10 burpees
– Rest 5:00 –
AMRAP 5:
30 double-unders
10 single-leg squats