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November 25, 2022

20 minutes, for quality: 10 candle sticks Submax handstand hold10 bench shoot throughs 30-40 seconds reverse plank 45 seconds on, 45 seconds off x 12 sets (3 rounds): 1. Cals 2. Burpee box jump-overs 3. Cals 4. Dumbbell hang clean to overhead

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November 24, 2022

DROM + 2 sets of 5 reps, snatch deadlift *focus on posture and keeping the bar close + 5 sets of 3 reps, building to one heavy set, snatch shrug *focus on posture and keeping the bar close then hitting SPEED past the knee + 2 sets: 5 snatch press

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November 23, 2022

6 sets, every 2:00: 4 front squats @20X1, start @70-80%, add 0-10lbs per set EMOM x15: 1. 5 strict pull-ups 2. 6 reps per leg, 2KB front rack box step-up 3. Rest 4-5 sets each: 60-seconds eccentric partner nordic curls 15-seconds transition between partners

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November 22, 2022

3-4 sets: 3 reps per side, 90/90 hip flow 20 alternating grapevine box step-overs *Start @body weight, increase weight every round AMRAP in 22 minutes: 11 shuttle runs 22 alternating dumbbell snatches 11 shuttle runs 11 toes to bar

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November 21, 2022

Handstand push-ups tech + 10-minutes @75-80%, for quality: 1-2-3-4-etc. reps ascending Unbroken handstand push-ups Kettlebell swings Abmat sit-ups *Start with 1 rep of each exercise and add 1 rep every round until your reach a difficulty of 75-80% and finish the AMRAP at that number. *Compare to Oct. 6 3

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November 18, 2022

5 sets, every 2:30: 5 deadlift @20X1, start @7-8/10, add 0-10lbs per set 8-12 push-ups @moderate difficulty 3 rounds for time: 30 wallballs 30 heavy Russian kettlebell swings

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November 17, 2022

EMOM x6: Above the knee clean pull + power clean Below the knee clean pull + squat clean + 6-minutes to build to a heavy set for the day: 3 squat cleans AMRAP in 8-minute: 2-4-6-8-etc. ascending shoulder to overhead 30 double-unders between each set

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November 16, 2022

Skill: Toes to bar + 3 sets: 2x submax unbroken toes to bar, 10-seconds rest 90-seconds rest between sets*On ‘submax’ sets, break at the first indication of fatigue. AMRAP in 14-minutes: 20 calories 6 devils clean

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November 15, 2022

5 sets, every 2:30: 5 push press, start @7-8/10, add 0-10lbs per set 15 kettlebell swings @moderate difficulty 5 sets: 5 strict weighted pull-ups 10-15 bench push-ups 90-seconds rest between sets 3 sets: 6-8 incline chest supported dumbbell rows 60-seconds rest between sets

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November 14, 2022

20-minutes, for quality: 3-5 wall climbs 10-20 seconds top of ring dip hold, into… 10-20 seconds bottom of ring dip hold 10 hollow overhead reach with plate 30-seconds on, 30-seconds off x 20 sets: 1. Cals 2. Box jump overs 3. Shuttle runs 4. Dumbbell thrusters

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