Week of 11/18/24 - 11/22/24
Monday 11/18/24
Squat Complex:
5 Sets Increasing
5 Back Squats
3 Front Squats
Same weight for BS + FS, increase weight between sets
2 Rounds - For Time:
100 Double Unders
120’ Kettlebell Lunge (24/16 kg)
Score = Total Time
Rx1 = 50 Double Unders
Rx3 = Unbroken Double Unders
Tuesday - 11/19/24
20 Minute AMRAP:
15/12 Calorie Row
10 Pull-ups
10 Burpees to Target
Score = Total Rounds + Reps
Wednesday - 11/20/24
6 Rounds - 1 Minute Stations | 30” Rest:
Bike (Calories)
Sit-ups
Handstand Push-ups
Score = Total Reps
Thursday - 11/21/24
3 Rounds - For Time:
180’ Farmer’s Carry (24/16 kg)
25 Box Jump Overs (24/20”)
25 Wall Ball (20/14 lbs)
Score = Total Time
Friday - 11/22/24
Shoulder Complex:
5 Sets Increasing:
2 Push Press
3 Push Jerk
3 Minute AMRAP x 3 | 1 Minute Rest:
10/7 Cal Ski
20 DB Hang Clean & Jerk (50/35 lbs) (10 per arm / alt however)
Start AMRAP 2, & 3 where you left off
Score = Total Rounds + Reps
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs
