WORKOUT
For time…
20 Rope climbs
40 DB box step overs (35/50)
60 Handstand Pushups
80 Slam balls (20/30)
*partition in any order to complete all work
SCORE: TIME
12/06/2022
STRENGTH
20 minutes to find…
3RM Pause Front Squat (3 second pause at the bottom)
*build in sets of 3
SCORE: WEIGHT
PARTNER WORKOUT
Teams of 2…
5 rounds EACH for time:
10 front squats (135/95)
15 burpees over bar
*While one partner performs a full round, the other is resting. Each partner performs 5 rounds.
SCORE: TIME
12/05/2022
WORKOUT
AMRAP 20:
12 toes-to-bars
10 double DB power cleans (35/50 lb)
24/30 cal bike
SCORE: ROUNDS/REPS
12/02/2022
WORKOUT
On a 15:00 running clock…
6 min AMRAP
-2 min rest-
4 min AMRAP
-1 min rest-
2 min AMRAP
AMRAP of:
3 Hang power cleans (95/135)
3 Chest to bar pull ups
6 Hang power cleans (95/135)
6 Chest to bar pull ups
…9/9, 12/12, 15/15, etc. increasing by 3s
*pick up where you left off at the end of each rest*
SCORE: ROUNDS/REPS
12/01/2022
WORKOUT
For time:
10-20-30-40-50:
Front rack lunges (35/45lbs)
UNBROKEN single-unders
Sit-ups (feet anchored)
SCORE: TOTAL TIME
11/30/2022
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
11/29/2022
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!
11/28/2022
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
11/25/2022
WORKOUT:
3 rounds for time:
400/500-m row
12 deadlifts (105/155 lb)
21 box jumps (20/24 in)
11/24/2022
CLOSED-
Happy Thanksgiving!
