Week of 11/27/23 - 12/1/23
Monday - 11/27/23
20 Minute AMRAP:
10 Lateral Bar Burpees
15 Power Snatch (75/55 lbs)
1000m Bike
Score = Total Rounds + Reps
Rx1= 45/35 lbs
Rx3= 95/65 lbs
Tuesday - 11/28/23
Bench Press
5x3 (Same Weight)
Score = Weight
3 Rounds - For Time:
20 Deficit Push-ups (45/35 lbs plates)
20 Wall-Ball (20/14 lbs)
Score = Total Time
Wednesday - 11/29/23
For Time:
1000m Row
20 Strict Toes To Bar
20 Double Dumbbell Box Step-Overs (50/35 lbs) (24/20 in)
750 Row
20 Strict Toes to Bar
20 Double DB Box Step-Overs (50/35 lbs) (24/20 in)
500m Row
20 Strict Toes to Bar
20 Double DB Box Step-Overs (50/35 lbs) (24/20 in)
Score = Total Time
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Thursday - 11/30/23
24 Minute EMOM:
12 Push Press (95/65 lbs)
35 Double Under
10/7 Ski (Cals)
30” Weighted Wall-Sit (20/14 lbs)
Score = Rounds Completed (24 is top score)
Rx1= 75/55 lbs
Rx3= 115/75 lbs
Friday - 12/1/23
Squat Clean
3-3-3-1-1-1-1
Score = Weight
For Time
21-15-9:
Kettlebell Sumo Deadlift High-Pull (24/16 kg)
*120 FT Walking Lunge after each round.
Score = Total Time
Rx1= 16/12 kg
Rx3= 32/24 kg
