21.11.22 – 21.11.26

Monday 21.11.22

Track: Sweat

Good Grief

5 Rounds x AMRAP 3:

4 Devil’s Press (35’s/25’s)
6 Toes to Bar
24 Double Unders

Rest 1 Minute Between Rounds

Track: Compete/Train

Good Grief

5 Rounds x AMRAP 3:

4 Devil’s Press (50’s/35’s)
6 Toes to Bar
24 Double Unders

Rest 1 Minute Between Rounds

Tuesday 21.11.23

Track: All

Strict Press

4 sets of 10 Strict Press

*Score = Sum Total Load

1 set of 10+ Strict Press

*Score = Total Reps

Track: Sweat

Hide and Seek

27-21-15-9:

Box Jump Overs (24"/20")
Thrusters (75/55)

Track: Compete/Train

Hide and Seek

27-21-15-9:

Box Jump Overs (24"/20")
Thrusters (95/65)

Wednesday 21.11.24

Track: Sweat

Tosh.Row

Teams of 2

3 Rounds For Time:
250 Meter Row + 3 Power Cleans
500 Meter Row + 5 Power Cleans
750 Meter Row + 7 Power Cleans

*Barbell: (115/85)
*35 minute time cap

Track: Compete/Train

Tosh.Row

Teams of 2

3 Rounds For Time:
250 Meter Row + 3 Power Cleans
500 Meter Row + 5 Power Cleans
750 Meter Row + 7 Power Cleans

*Barbell: (155/105)
*35 minute time cap

Workout Flow:
P1 250 Meter Row + 3 Power Cleans (P2 Rests)
P2 250 Meter Row + 3 Power Cleans (P1 Rests)

P1 500 Meter Row + 5 Power Cleans (P2 Rests)
P2 500 Meter Row + 5 Power Cleans (P1 Rests)

P1 750 Meter Row + 7 Power Cleans (P2 Rests)
P2 750 Meter Row + 7 Power Cleans (P1 Rests)

P1 250 Meter Row + 3 Power Cleans (P2 Rests)
P2 250 Meter Row + 3 Power Cleans (P1 Rests)

Thursday 21.11.25

Happy Thanksgiving!

Friday 21.11.26

Track: All

Deadlift

5 sets on the 1:30

5 Deadlifts

*Building in weight across sets

Track: Sweat

Conditioning

5 Rounds For Time:

100 Meter Farmers Carry (35’s/25’s)
30 AbMat Sit-ups
10 Deadlifts (175/125)

Track: Compete/Train

Conditioning

5 Rounds For Time:

100 Meter Farmers Carry (50’s/35’s)
30 AbMat Sit-ups
10 Deadlifts (225/155)

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