Monday 11.18.24
Extended Warm-up
8 Minute EMOM:
MIN 1 – :45 Row / Burpee
MIN 2 – 5 Push Jerks
* Alternate between Row and Burpee each round.
* For Jerks start light and build to workout weight.
“Aquaman’s Armor”
18 Minute EMOM:
MIN 1 – 15/12 Calorie Row or 10/8 Calorie Bike
MIN 2 – 15 Burpees Over Bar
MIN 3 – 5 Unbroken Push Jerks (Athlete Choice)
* Athlete must complete all 5 reps unbroken for the weight to count.
* Score is heaviest completed weight.
Tuesday 11.19.24
Deadlift
On a 25:00 running clock…
Build to a 1-Rep
“Thor’s Hammer & Spidey Swings”
8 Minute AMRAP:
1-2-3-and so on…
Deadlifts (315/225#)
2-4-6-and so on…
Toes to Bar
Wednesday 11.20.24
Gymnastics Work
On a 10:00 running clock…
Choose a Pull-Up Option:
Build to a 3-Rep Weighted Pull-Up
5×5 Strict (Banded) Pull-Ups
5×5 Pull-Up Negatives
5×5 Vertical Ring Rows
“Hulk Smash”
6 Rounds for Time:
15 Box Jump Overs (24/20″)
12 Chest to Bars
9 Strict Ring Dips
Thursday 11.21.24
“Green Lantern’s Grind”
25 Minute AMRAP:
25/20 Calorie Bike or 60/45 Calorie Row
20 Hang Power Cleans (Athlete Choice)
20 Front Rack Alt. Lunges
25 Sit-Ups
Friday 11.22.24
Barbell Complex
On a 20:00 running clock…
Build to a heavy complex of:
1 Thruster + 2 Shoulder to Overhead
“The Flash Thrash”
For Time:
400 Meter Run
21 Thrusters (95/65#)
400 Meter Run
15 Thrusters (115/75#)
400 Meter Run
9 Thrusters (135/95#)
Saturday 11.23.24
“Gotham’s Power Pair”
In teams of 2…
On a 24:00 running clock…
300 Double Unders
200 KB Swings (50/35#)
100 Burpees
* Max calorie machine of choice with time remaining.
* Score is total calories.
Sunday 11.24.24
“Black Panther’s Warrior Flow”
3 Rounds for Quality:
1000/750 Meter Row or 2400/1800 Meter Bike
30 Walking Lunges
30 Ring Rows
30 Alt. Toes to Bar or Knees to Chest
* 28 minute time cap.