Month: November 2020

AMRAP 15:
9 Burpee to Target
6 Pull-Up
20 Double Under

3 Rounds:
10 Devil’s Press 35/50
31 Wallball 14/20
20 Calorie Bike
31 Devil’s Press
20 Calorie Bike
31 Wallball
10 Devil’s Press

6 Rounds:

AMRAP 3:
3 Hang Cleans 95/135
4 Box Jumps 20/24"
50m Sprint

-Rest 1-

AMRAP 20:
6 Pull-Ups
12 Strict Press
24 Sit-Ups

*w/ a barbell, you choose the weight!

2 Rounds:
1000m Row
20 Burpees
20 Pistols

Accessory:
3 Rounds:
10 Glute Bridge
15 Banded Good Morning
1 Min Plank

EMOM 15:
Min 1 – 3-5 Strict Pull-Ups
Min 2 – :20 Ring Support Hold
Min 3 – Max DB Floor Press

4 Rounds:
25 Double Under
10 Deadlift 135/185

Directly Into..

100 Double Under
40 Deadlift 135/185

Accessory:
3 Rounds:
10 ea. Bent Over Row
Max Reps Banded Tricep Pull Downs

5 Push Press
3 Front Squat
1 Thruster

AMRAP 10:
5 Thruster 95/135
7 American Swings 53/70
10 Knees to Elbows

Accessory:
5 Rounds:
10 Hollow Rocks
10 Tuck Ups
10 V-Ups
:10 Hollow Hold
-Rest 1:00-

EMOM 16:
Min 1 – 5 Deadlifts
Min 2 – :45 Max Sit-Ups
Min 2 – 50 Double Unders
Min 3 – :45 Hollow Hold
Min 4 – 10-15 Calorie Bike

Buy-In: 1000m Run

Directly into..

AMRAP 22:
23 Air Squats
7 Burpees
14 Push-Ups

Buy-Out: 1000m Run

For Load:
15-12-9
Power Clean
*Barbell Cycling, sets must be performed unbroken. Increase weight every set.
**Score is total poundage lifted!

6 Rounds:
10 DB Hang Split Snatch 35/50
1 Rope Climb
10 DB Hang Split Snatch
1 Rope Climb

4 Rounds:
2 Ea. Turkish Get-Up
10 Barbell Curls
10 Ea. DB Side Bend