November 2024

AMRAP 20 rotate full rounds 8 box jumps 24 / 20 4 DB thrusters50 / 35 2 wall walks

For time with partner run 1 mile with ball 100 partner situps tossing ball 100 step ups with ball – share reps 100 wall balls tossing ball 100 burpees 100 wall balls 100 step ups with ball 100 partner situps tossing ball run 400m with ball

11/27/24 A. Press 4 x 3 building B. Push Press 4 x 3 Building C. Partner row 4k Other person holds plank

11/26/24 AMRAP 20 3 rounds 100m run 3 ring muscle ups 2 rounds 250m run 20 American KBS 53 / 35 1 round 400m run 30 cal machine

11//25/24 A. Front Squat from ground 3 – 3 – 3 – 3 -3 B. Amrap 8 5 front squat 135 / 95 30 double unders

11/22/24 A. Deadlift 10 – 8 – 6 – 4 – 2 – 1 – 2 – 4 – 6 -8 – 10 B. Amrap 15 Share 40 cal bike Share 40 ring push ups

11/21/24 A. 3 power snatch EMOM x 10 B. 5 x 3 min amrap , rest 1 min 3 snatch 135 / 85 7 wall balls 10 situps

11/20/24 AMRAP 20 250m run max reps strict press 95 / 65 250m run max reps t2b

11/19/24 A. Overhead Squat 4 x 3 , first rep pause in bottom , building B. back squat 4 x 3 building C relay race amrap 12 , you go I go each movement 100m run 10 / 8 cal bike 50 m farmer carry

For time 4 rounds 50 / 40 cals 3 rounds 40 / 32 cals 2 rounds 30 / 24 cals 1 round 20 / 16 cals 1 round = 30 double unders and 10 american KBS 70 / 53