Week of December 3, 2023

Monday
Squat & Press - 5 sets
3 Tempo Back Squats 3+2+1
6 DB Seated Press
6 Lateral Raises

4 Rounds
5 Hang Cleans
40 Double Unders
5 Strict Pullups
40 Lunges (total)

Wednesday
Part A
8 sets
30m Sled Push

Part B
AMRAP 6
6 Cal Bike
6 DB Thrusters
6 Burpees

Part C
Accumulate
3 minutes Wall Sit
3 minutes weighted Elbow Plank

Thursday
10min bike or row for max cals

8min AMRAP
30 Deadlifts #115
30 Deadlifts at #135
Max Deadlifts at #155

Sweaty Fridays
Every 4 minutes for 3 sets
400m Run

5 Rounds For Time
4 Hang Power Snatches
6 Burpees Over Bar
4 OH Squats
6 TTB

Week of November 26, 2023

Monday
Max 5RM Back Squat

Every 3 minutes for 5 sets
10 DB Front Squats
8 Pullups
8 DB Facing Burpees
*Try and complete within 2 minutes

Accumulate 4 minutes of plank

Wednesday
Every 90s for 7 sets (9 min)
3 Snatches from the Hip

20min AMRAP
12 Box Jumps
15 KB Swings
18 Double Unders
400m Run

Thursday
Back Attack

Every 4 minutes for 5 sets
200m Row
14 Wall Balls
14 DB Lunges

Friday
Sweaty Fridays
Every 4 minutes for 3 sets
400m Run

5 Rounds For Time
4 Hang Power Snatches
6 Burpees Over Bar
4 OH Squats
6 TTB