(240) 317-5303

Monday 30 November

Strength

1×15 Deadlift

Aim for 5-10 # increase from previous week

E3MOM x 5 Rounds

3 Deadlifts at 15RM from above

9 Toes to Bar

200m Run

Score is slowest round.

Saturday 28 November

Skill : AMRAP 8

Unbroken Sets of 4 Toes to Bar

For Time

3 Rounds of 12-10-8-6 Unbroken Wallballs 30/20

Rest 2:00 after each round (12-10-8-6=1 round)

Friday 27 November

Strength

Every 2:30 x 4 Rounds

8 Front Squats, Heavier than previous week

4 Sets

800m Run

Rest 2 Min

Thursday 26 November

“Zachary Tellier”


For Time

10 Burpees

10 Burpees

25 Pushups

10 Burpees

25 Pushups

50 Alternating Lunges

10 Burpees

25 Pushups

50 Alternating Lunges

100 Abmat Sit-ups

10 Burpees

25 Pushups

50 Alternating Lunges

100 Abmat Situps

150 Air Squats

Wednesday 25 November

Strength

E2MOM x 6 Rounds

3 Hang Power Cleans (Build to Heavy for the Day)

8 Rounds for Time

250m Row

5 Hang Power Cleans (155/105)

Monday 23 November

Strength

Deadlift 1×15 Aim for 5-10 lbs heavier than previous week

For Time

30 Clusters 115/80

Saturday 21 November

AMRAP 20 (With a Partner)

5 Deadlift 225/155

10 Box Jump Overs 24”/20”

15 Goblet Squats 53/35

Partner completes 1 full round before switching.

Friday 20 November

Strength

Every 2:30 x 4 Rounds

10 Front Squats

For Time

50 Alternating Lunges

800m Run

20 Strict Pullups

20 Kipping Pullups