Programming for the Week of November 25th

🚨Programming for Week of Nov 25th – 30th🚨

⚡️REMINDER: Only BROWN levels shown
⚡️Thanksgiving is this week, as is Black Friday!
💥“Lunch Money”
12 min AMRAP
Unbroken Sets
5 Strict Pullups
5 Strict HSPUs
5 Pistols ea/s
When sets cannot be maintained unbroken, drop the reps by
1 across.
on 15 minute mark
3 rounds for time
30 Situps
30 Air Squats
💥Single-leg RDL
12 minutes
8, 8, 8, 8 (ea/s)
1:00 Rest b/t sides
and sets
For Total Reps/Cals
3:00 Kb Snatch
1:00 Rest
3:00 Doubleunders
1:00 Rest
3:00 Row
For Time
Toes to Bar
Box Jumps 24/20
Decline Pushup
Box Step-up 24/20
w/50/35 Db
💥Core Finisher
For Quality
Tabata L-Sit
2:00 Rest
Tabata Archbody
Split Squats
12 minutes
8, 8, 8, 8 (ea/s)
1:00 Rest b/t sides
and sets
For Time
50 Wallballs
400m Run w/Medball
50 Air Squat
Jumping Pullup
400m Run w/Medball
50 Wallballs
400m Run w/Medbal
💥Power Clean
15 minutes
Build to a
Heavy Single
💥“Liquid Nitrogen”
5 Rounds For Time
5 Power Cleans
10 Burpees over Bar
💥Single-arm OH Squat
8, 8, 8 (ea/s)
1:00 Rest
b/t sides & sets
💥“Flea Market”
20 min AMRAP
Db Snatch 50/35
Db Goblet Squats

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from Iron Hero CrossFit