Conditioning
Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
7 Box Jumps (24″/20″)
Shuttle Sprint
7 Burpees
Shuttle Sprint
Strength
3×3 Bench Press
Sweat Class
Teams of 3
AMRAP 20:
7 Kettlebell Swings (53/26#)
7 Box Jumps (24″/20″)
Shuttle Sprint
7 Burpees
Shuttle Sprint
Regular Classes
Work up to a 1 Rep Heavy Snatch
All Classes
18 MINUTE AMRAP
11 Hang Power Snatches 45/35#
11 Burpees
11 Thrusters 45/35#
11 Pull-ups
*At the 11 minute mark, stop and show your respect for the fallen with a 2 minute silence.
Happy Veteran’s Day!
To all five branches of our Armed Services, we salute you.
And to those currently overseas, you are in our thoughts and prayers.
Conditioning
2000m Row
200 Double Unders
200m Walking Lunges
Core Work
2 Rounds
15 GHD Sit-ups
30 Second Plank Hold
15 GHD Raises
Sweat Class
For time:
250 m Row
3 rounds of “Cindy”
500 m Row
4 rounds of “Cindy”
1 k Row
5 rounds of “Cindy”
One round of “Cindy”:
5 pull ups, 10 push ups and 15 squats.
Conditioning
7 Rounds:
7 Power Cleans (95#/65#)
7 Thrusters (95#/65#)
7 Lateral Barbell Burpees
Strength
3×10 Back Squat
Core Work
3 Rounds Not For Time:
30 Sitting Weighted Twists
25 Weighted Sit Ups
10 Ab Wheels
“Three Wise Men”
“Jeremy”
AMRAP 4:
5 Hang Squat Snatches (135#/95#), 10 Lateral Barbell Burpees
Rest 2:00
“Ben”
AMRAP 4:
10 Power Cleans (135#/95#), 20 Pull-Ups
Rest 2:00
“Beau”
AMRAP 4:
15 Box Jump Overs (24″/20″), 30 Wallballs (20#/14#)
Conditioning
For Time:
30 1-arm alternating DB Snatches
100 Double Unders
20 1-arm alternating DB Snatches
100 Double Unders
10 1-arm alternating DB Snatches
100 Double Unders
Strength
EMOMx5: 2 Front Squat, across
Conditioning
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)
Skill Work: Handstands
Sweat Class
20 minute Partner AMRAP:
5 Burpees
7 Tuck ups
9 Thrusters (75/53) or DB Thrusters
Alternate with your partner every round. Thruster weight should be light enough you can do the entire round of movements unbroken. Score is total number of rounds and reps completed.
Overhead Squat
Build to a Heavy Single
Snatch Balance
Build to a Heavy Single
Hang Squat Snatch
Build to a Heavy Single
Conditioning
For time:
750m Row
10 Snatches 80% of 1RM
10 Strict Pullups
10 Dips
500m Row
5 Snatches 80% of 1RM
5 Strict Pullups
5 Dips
Sweat Class
20 Minute AMRAP
250M Row
10 DB Snatches
5 Pullups
5 Dips
Rest 1 minute
