November 2023

6:30-9 am Complete as many rounds as possible in 20 minutes of:20 weighted box step-ups20 weighted walking lunges40 weighted sit-ups (single dumbbell) ♀ 20-lb DBs, 20-in box♂ 30-lb DBs, 24-in box Scale:4 rounds for time of:20 box step-ups20 walking lunges40 sit-ups

6:30-9 am 5 rounds for time of:Row 500 meters15 bench presses ♀ 75 lb ♂ 115 lb Scale:3 rounds for time of:Row 500 meters15 bench presses ♀ 45 lb ♂ 75 lb

6:30-9 am For time:100 wall-ball shots ♀ 14-lb ball to 9-ft target♂ 20-lb ball to 10-ft target Scale:For time:75 wall-ball shots ♀ 6-lb ball♂ 10-lb ball

6:30-9 am 3 rounds, each for time of:15 clean and jerks30-calorie bike Rest 2:00 ♀ 65 lb ♂ 95 lb Scale:3 rounds, each for time of:10 clean and jerks20-calorie bike Rest 2:00 ♀ 45 lb ♂ 65 lb

6:30-9 am For time:70 burpees50 kettlebell swings20 chest-to-bar pull-ups ♀ 35-lb KB ♂ 52-lb KB Scale:For time:40 burpees30 kettlebell swings20 ring rows ♀ 15-lb KB ♂ 25-lb KB

8-9 am 15 minutes to drill the press to handstandThen,15 minutes to build to a heavy single power snatch Scale: trainer will assist various scales, don’t be scared!

6:30-9 am Five 3-minute rounds of:10 front squats10 box jumpsRow for max calories. Rest 3 minutes between rounds. ♀ 95-lb squat, 24-in box♂ 135-lb squat, 30-in box Scale:Four 3-minute rounds of:10 front squats10 box step-upsRow for max calories. Rest 3 minutes between rounds. ♀ 55-lb squat, 16-in box♂ 75-lb squat, 20-in box