221128

Workout of the Day for Monday, November 28th 2022:

10 Min EMOM:
1 Snatch Pull +
1 Hang Snatch +
1 Overhead Squat

*Start at 55% 1RM, Build Every Other Miute.

27-21-15-9:
WallBall
Cal Row/Bike/Ski

“After Party”
1 Mile Run

Sweat Sessions Workout:

22 Min AMRAP:
5 Pull-Up
10 Push-Up
15 Air Squat
20 DB Hang Clean & Jerk
5 Pull-Up
10 Push-Up
15 Air Squat
20 Weighted Abmat Sit-Up

221127

Workout of the Day for Sunday, November 27th 2022:

10 Min AMRAP:
10-20-30-40-50…
KB Swing
*200m Run After Each Set

10 Min AMRAP:
10-20-30-40-50…
Toes-2-Bar, or V-Up
*200m Run After Each Set

10 Min AMRAP:
10-20-30-40-50…
DB Lunge
*200m Run After Each Set

221126

Workout of the Day for Saturday, November 26th 2022:

4 Sets:
3 Muscle Snatch
2 Snatch Balance
1 Overhead Squat
*Build Each Set

Hang Power Snatch EMOM*
Week 3

3 x 4 @ 65%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*1 Minute Rest Between Sets.

Workout of the Day for Saturday, November 26th 2022:

20 Min Partner AMRAP:
50/40 Row Calories
40 Toes-to-bars
30 Burpee
20 SandBag Clean, 150/100-lb

“After Party”
8 Min AMRAP:
12 DB Bicep Curl
12 DB Strict Press
24 Bent Over Row
24 Weighted AbMat Sit-Up

221125

Workout of the Day for Friday, November 25th 2022:

25 Min AMRAP:
20/15 Cal Bike/Row/Ski
5 Pull-Up
20 DB Snatch
5 Pull-Up
20 Box Jump
5 Pull-Up
20 Ring Dips
5 Pull-Up
20 V-Up

“After Party”
35 Push-Up
Max Set Ring Row
25 HSPU, or Pike Push-up
Max Set Ring Row
15 Ring Dips
Max Set Ring Row

221124

Workout of the Day for Thursday, November 24th 2022:

Min 00-10:
“Charcuterie Board”
10 Min AMRAP:
3 Box Jump 30/24
6 Push-Ups, or Dips
12 Air Squat
24 Sit-Ups

Min 15-30
“Thanksgiving Dinner”
4 Rounds:
400 meter Run
15 Clean & Jerk 95/65 lb, or DBs

Min 35-47:
“Apple Pie”
7 Min AMRAP:
25 ft. KB Front Rack Walking Lunge 53/35-lb
25 Hollow Rock
25 Arch Rock

221123

Workout of the Day for Wednesday, November 23rd 2022:

Strict Press :
8 @ 60%
8 @ 65%
7 @ 70%
7 @ 75%
6 @ 80%

12 Min AMRAP:
5 Wall Walks
15 GHD Sit-ups
45 Dubz

Sweat Sessions Workout:
12 Min AMRAP:
Wallballs*
*Every Drop Perform
15 Plate G2OH

12 Min AMRAP:
200m Run
20 DB Box Step-Up
20 Abmat Sit-Ups

221122

Workout of the Day for Tuesday, November 22nd 2022:

10 Min EMOM:
5 Hang Power Snatch @ 65% 1RM

21-15-9 reps, for time of:
Deadlift, 275/185 lbs
Bar Facing Burpee

“After Party”
4 Rounds:
15 DB Bicep Curl
15 DB Bench Press

20 KB Gorilla Row

Sweat Sessions Workout:

5 x 4 Min AMRAP:
15/12 Cal Bike/Row/Ski
12 DB Push Press
9 Burpee Box Jump Over
Max Box Jump With Remaining Time
*2 Min Rest Between Rounds

221121

Workout of the Day for Monday, November 21st 2022:

Backsquat:
1 x 20

16 Min EMOM, Alt:
• Cal Row
• Thrusters, 95/65 lbs
• Cal Bike or Ski
• Rope Climb

Sweat Sessions Workout:

15 Min AMRAP:
12/10 Cal Bike/Row/Ski
10 Strict Pull-Up
10 Push-Up

15 Min AMRAP::
200m Run
12 DB Deadlift
9 DB Hang Power Clean
6 DB S2OH

221120

Workout of the Day for Sunday, November 20th 2022:

5 Rounds*
1 Min Each Station:
•200m Run
•Plate G2OH
•Burpee to Plate
•Double KB Sumo Deadlift
•Hollow Rock

*2 Min Rest Between Rounds

221119

Workout of the Day for Saturday, November 19th 2022:

4 Sets:
3 Muscle Snatch
2 Snatch Balance
1 Overhead Squat
*Build Each Set

Hang Power Snatch EMOM*
Week 2

3 x 4 @ 60%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 Minute Rest Between Sets.

Workout of the Day for 8am, Saturday, November 19th 2022:

With a Partner:
1 Mile Run
10 Rounds DT*: 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks 155/105 lbs
100/70 Cal Bike/Row/Ski

  • Partners Must Alternate DT Rounds