Sonntag, 05.12.2021
A. Record your best Power Clean 1 rep max lift.
B. 3 rounds, 1 min per station, of:
Overhead Squat, 30/20 kg
Rest 15 secs
Strict Pull-up
Rest 15 secs
Hang Power Snatch, 30/20 kg
Rest 15 secs
Double Under Rest
15 secs
Samstag, 04.12.2021
Deck of Cards
For time: 52 Cards
Hearts: Kettlebell Swings, 53/35 lbs
Spades: Burpees
Clubs: AbMat Sit-ups
Diamonds: Goblet Squats, 53/35 lbs
Aces: Run, 200 m
Freitag, 03.12.2021
31 Heroes
Teams of 2 - complete as many rounds as possible in 31 mins of:
Partner A:
8 Thrusters, 155/105 lbs
6 Rope Climbs, 15 ft
11 Box Jumps, 24/20 in
Partner B:
Sandbag Run, 45/25 lbs, 400 m
Once partner B returns from the run, partner A will grab the sandbag and begin their run, while partner B continues work wherever partner A left off.
Donnerstag, 02.12.2021
A. Front Squat 7-7-7-7, using heaviest weight per set
Back Squat 13-13-13-13, using heaviest weight per set
B. Dumbbell Pull Over 15-15-15-15-15
C. For time:
50 Row Calories
50 Toes-to-bars
Mittwoch, 01.12.2021
A. Deadlift 3-3-3-3-3
B. Dumbbell Bench Press 10-10-10-10-10
C. Tabata 4 x 20:40: Pull Up (Hold)
D. Complete as many rounds as possible in 10 mins of:
60/60 Double Unders
30/30 Wall Balls
15/15 Ring Rows
Dienstag, 30.11.2021
A. 5 rounds, 45 secs per station, for max reps of:
Weighted Back Extension, pick load
Rest 30 secs
Handstand Shoulder Touch
Rest 30 secs
Weighted Cossack Squat, pick load
Rest 30 secs
Ring Support To L Sit
Rest 30 secs
Band Pull Apart
Rest 30 secs
Leg Bottom Half Toes To Bar
Rest 30 secs
B. Each for distance: Row, Run, Or Bike: 1x 10 mins
Montag, 29.11.2021
A. Find your Power Clean & Push Jerk 1 Rep Max.
B. Complete as many rounds as possible in 30 mins of:
max rep Ski Erg Calories, 3 mins
50 Double Unders
3 Front Squats, pick load
1 Legless Rope Climb
Sonntag, 28.11.2021
A. Snatch Pull 3-3-3-3-3
Dumbbell Pull Over 15-15-15-15-15
Weighted Pull-up 3-3-3-3-3
B. In 4 mins do:
Run, 400 m
then in the remaining time, AMRAP of:
5 Toes-to-bars
10 Air Squats
C. As many rounds as possible in 8 minutes of:
200 m Run
20 Sit-ups with abmat
Samstag, 27.11.2021
A. Bench Press 3-3-3-3-3
B. Complete as many rounds as possible in 18 mins of:
1 Knees To Elbow, 1 Toe To Bar, 1 Pull Up
3 Burpee Box Jumps
6 Pistols (Alternating Legs)s
12 Assault Bike Calories
6 Wall Balls
Freitag, 26.11.2021
A. Record your best Back Squat 1 rep max lift.
B. 3 rounds, 1 min per station, of:
Bent Over Barbell Row, 75/55 lbs
Box Dip Sit-up (standard)
Back Squat, 50% 1RM
Wall Handstand Hold
Rest 1 min
