November 2024

Teams of 2 30 min AMRAP 300′ DB Front Rack Carry (50s/35s) 50/40 Cal Air Bike 300′ Synchro Walking Lunges

2 Rounds for Time:3 Minute Run (easy pace)30 Sit Ups30 Bodyweight Walking Lunges2 minute Run (moderate pace)20 Russian Twists (L+R=1)20 Alternating Step-Back Lunges1 minute Run (fast pace)10 V-Ups10 Jumping Lunges (total)

4 sets: (Every 5:00)12/10 Calorie Row15 Thrusters (45/35)12/10 Calorie Row10 Burpee over Rower

3 sets:4:00 AMRAP3 Box Jumps (30″/24″)200m Bike Erg (6/5 Calorie Air Bike)1 Power Snatch (135/95)-rest 2:00 between sets-

Every 3:00 (5 sets)75 Double Unders10 Bench Press (155/95) *score time each set

5 sets (Every 4:00)18/14 Calorie Row (or Ski)12 Toes to Bar6 Power Snatch (135/95)

3 sets (Every 7:00)15-12-9Calorie Air Bike60-48-36Double Unders *score time each set

10 Wall Balls (20/14)5 Burpee Box Jump Overs (24″/20″)-rest 1:00-20 Wall Balls (20/14)10 Burpee Box Jump Overs (24″/20″)-rest 1:30-30 Wall Balls (20/14)15 Burpee Box Jump Overs (24″/20″)-rest 2:00-40 Wall Balls (20/14)20 Burpee Box Jump Overs (24″/20″)-rest 2:30-50 Wall Balls (20/14)25 Burpee Box Jump Overs (24″/20″) *score time each set

5 RFT15 Dumbbell Power Cleans (50s/35s)15 Dumbbell Bench Press (50s/35s)

3 sets5:00 AMRAP3x50ft Shuttle Runs10 Pull-ups3x50ft Shuttle Runs15 V-ups-Rest 3:00 between sets-(Each shuttle run rep is 25 feet down + 25 feet back)