Week of November 24, 2024

Monday
Work up to a heavy complex then complete sets there
Every 2 minutes for 12 minutes
1 Snatch Deadlift + 1 Power Snatch + 2 OH Squat

18 min AMRAP
15 Ball Slams
30 DU
15 Russian Twists per side (with Slam Ball)
30 DU
15 Goblet Squats

Wednesday
5 Sets
8-10 Heavy DB Push Press
5 Pullups
Rest 1 min - 90s between each set

3 Rounds
400m Run
18 KB Swings
9 Bench Dips

Friday
EMOM 10
Min 1: 10 Box Jumps
Min 2: 10 Pushups
Rest 2-3 min
EMOM 10
Min 1: 10 Arnold Press
Min 2: 10 V-Ups
Rest 2-3 min
EMOM 10
Min 1: 10 Hollow Rocks
Min 2: 10 Bulgarian Split Squats (total)

Week of November 19, 2024

Monday
Work up to a heavy complex then complete sets there

Every 1 minute for 8 minutes
1 Clean + 1 FS + 1 Jerk

20min AMRAP
15 cal bike
30 DU
15 Pushups
30 Walking DB Lunges
16 alt DB Snatches

Wednesday
EMOM14
Min 1: 5 Strict Press
Min 2: 5 Pullups

5 Rounds
100ft Heavy Farmer KB Carry
18 Box Jumps
100ft OH KB Carry
18 Ball Slams

Thursday
Deadlift
Work up to a max Deadlift

Every 3 minutes for 6 sets in a 90s window
200m Row
Max set of Front Squats in remaining time

Friday
7 sets of 3 reps
Heavy Push Jerks

In a team of 3, complete a 20 min AMRAP of the following, with 2 athletes working at a time:
400m Run together
60 DB Bench Press (total)
60 Wall Balls