workout of the day
11.29.2025
WOD
"Rustic Ale"
with a partner
20 rounds for time
5 bench press 155/105. 50+ 135/95 55+ 115/85
5 dual DB G2OH 50/35 35/25
10 wall balls 20/14
1 power clean 225/155 50+ 185/125 55+ 155/105
11.28.2025
Warm Up for shoulders
1. Shoulder Circles x 10 in each direction
2. PVC Kneeling Lat Stretch x 3 w/ :10 hold
3. Hanging Scap Raises x 10
4. Banded Straight Arm Row x 20
5. Kettlebell Windmill x 6-8 on each side
Partner workout
"Heavy Metal"
For Time
100 reps of
3 KB swings 53/35
2 KB squats
1 each side KB push press
your partner will chip away at the reps while you run or row 400m
11.26.2025
Strength
Super Set 3 rounds
A. 1/2 kneel DB chop x 10/side
B. Seated bench jumps with weight x 10 reps
then
Super Set 3 rounds
C. DB hammer curls x 12 per side @21X1
D. DB overhead tricep extensions x 10 @ 21X1
WOD
"Fort Point"
with a partner
16:00 AMRAP
max feet farmer carry 53/35
partner rows 20/15 cals while other partner carries
11.25.2025
Strength
3 x Landmine RDLs x 10 per side @21X1
3 x Landmine twist x 10 per side
WOD
"Meatball"
For Time. Cap= 17:00
75 wall balls
25/20 cals bike
6-9-12
C2B pull ups
HSPU
Box jump overs 24/20"
11.24.2025
Strength
Every 2:00 x 8 sets
clean pull + power clean + 2 hang power cleans
build across sets
Every 3:00 x 3 sets
front squat x 8 reps @ 60%
Accessories- Super Set for 3 rounds
A. DB seated Z press x 8/side + 20 second ISO hold - at or heavier than before
B. Banded walks x 25 feet each direction
C. 30 seconds active hang on rig
D. 30 seconds handstand hold
11.22.2025
WOD
"Side Project"
with a partner- you go, I go by round
8 rounds
3 hang squat cleans 135/95 115/75 95/65
6 lateral burpees over bar
8 rounds
12 wall balls 20/14
6 pull ups
8 rounds
8 power cleans 135/95 115/75 95/65
2 rope climbs