Week of 11/11/24 - 11/15/24
Monday - 11/11/24
“Barraza”
18 Minute AMRAP:
200m Run
9 Deadlifts (275/185 lbs)
6 Burpee Bar Muscle-up
Score = Total Rounds + Reps
Tuesday - 11/12/24
Single Arm Dumbbell Strict Press
5x10 (Each arm) (Same Weight)
Score = Weight
4 Rounds - For Time:
50 Double Unders
60FT Walking Lunge (20FT x 3)
10 Handstand Push-ups
Score = Total Time
Rx1= 5 Handstand Push-ups
Rx3= Strict Handstand Push-ups
Wednesday - 11/13/24
Front Squat
7x3 (Same Weight)
Score = Weight
3 Rounds - 1 Minute Max Rep:
Sit-ups
Wall-Ball(20/14 lbs)
Rest Score = Total Reps
Thursday - 11/14/24
For Time:
500m Ski
25 Hang Power Cleans (135/95 lbs)
50 Box Jumps (24/20 in)
25 HPC (155/105 lbs)
500m Ski
Score = Total Time
Rx1= 115/75 & 135/95 lbs
Rx3= 155/105 & 185/125 lbs
Friday - 11/15/24
4 Rounds - For Quality:
1000m Bike
120’ Sled Push (225/155 lbs)
120’ D Ball Bear Hug Carry
2 Rope Climbs
Score = For Quality
