Month: November 2022

WORKOUT

For time:
10-20-30-40-50:
Front rack lunges (35/45lbs)
UNBROKEN single-unders
Sit-ups (feet anchored)

SCORE: TOTAL TIME

WORKOUT

On a 30 minute running clock (strength clock included)…
First 8 minutes:
8 min AMRAP
8 Box jump overs (step down only)
16 Russian KB swings

SCORE: ROUNDS + REPS

POST WORKOUT STRENGTH

22 minutes to find…
3RM deadlift

SCORE: FINAL WEIGHT

PARTNER WORKOUT
On a 15:00 clock:
1,700/2,000-m row

In the remaining time:
AMRAP:
10 slam ball over the shoulder (30/50)
10 bar muscle-ups

– Split work as needed.
– One partner works at a time.
*** For RX, the non-working partner holds a plank!

BENCHMARK WORKOUT

“ELLEN”

3 rounds for time:
20 burpees
21 dumbbell snatches (35/50 lb) *single DB
12 dumbbell thrusters (35/50 lb) *double DB

 

WORKOUT:
3 rounds for time:
400/500-m row
12 deadlifts (105/155 lb)
21 box jumps (20/24 in)

 

CLOSED-

Happy Thanksgiving!

WORKOUT

For load:
Back squats
5-5-3-3-3-1-1-1-1-1

PRE-WORKOUT LIFT

EMOM x 8 min:

3 push jerks

(SCORE IS WEIGHT)

WORKOUT
2 rounds for time:
100 double-unders
25 shoulder-to-overheads (65/95 lb)
25 burpees

(SCORE IS TIME)

“GRACE”

For time:
30 clean and jerks (95/135 lb)

or

“ISABEL”

For time:
30 snatches (95/135 lb)

PRE-WORKOUT LIFT
4 sets on 20 min running clock…
5 push presses
– Build to a heavy set of 5-reps.

(Score is LOAD)

WORKOUT:
AMRAP 5:
10/15 calorie row
10 push-ups

Rest 5:00

AMRAP 5:
10/15 calorie row
10 push-ups

(Score is rounds + reps)