Week of 11/25/24 - 11/29/24
Monday - 11/25/14
“Fight Gone Bad”
1 Minute Stations Max Reps:
Wall-Ball (20/14 lbs)
Sumo Deadlift High-Pull (75/55 lbs)
Box Jump (20 in)
Push-Press (75/55 lbs)
Row (Cals)
Rest
Score = Total Reps
Tuesday -11/26/24
Dumbbell Deficit Reverse Suitcase Lunge:
8-8-8-8-8 | Increasing
45# Plate Deficit
3 Rounds - For Time:
1000m Bike
300’ Waiter Walk (50/35 lbs)
Score = Total Time
Rx1= 40/25 lbs
Rx3= 60/40 lbs
Wednesday - 11/27/24
Strict Pull-up
15x3 | 1 Minute Rest
Score = Reps Unbroken
Time Trials:
750m Ski
500m Ski
250m Ski
Rest as needed
Score = Total Time (3 scores)
Thursday - 11/28/24
“The Chief”
5 Rounds - 3 Minute AMRAP:
3 Power Cleans (135/95 lbs)
6 Push-ups
9 Air Squats
1 Minute Rest after each round
Score = Total Rounds + Reps for each AMRAP
