11042025

11042025
Warm Up
AMRAP5
30 Jump Rope
10 Air Squat
30 Jump Rope
10 Knuckle Drap
30 Jump Rope
5/5 Worlds Greatest Stretch

Followed By BBWU

Skill/Prep
5 Back Squat (Light) + 8 Alt Step Up
5 Back Squat (Light+) + 4 Small Hop + 8 Tall Hop
5 Back Squat (Moderate) + 3 Box Jump

Back Squat & Box Jump
E2:30 x6sets (15min)
5 back Squat (building)
5 Box Jump

Accessory
3 Sets
10-12 Seated Strict Press
5 Strict Pull Up (10 Ring Row)

Conditioning
For time, 3 rounds:

15 GHD Sit-ups
20 Russian Twists (10/10)
10/10 Side Bend (moderate)
200 m Row or Ski (hard)
Athlete Notes
Build across your 6 sets of 5 back squats, aiming for a 5–10 lb increase from last week while keeping tension and depth consistent. Focus on bracing, controlled descents, and strong drive through mid-foot. The conditioning piece is a core endurance sprint — stay smooth through GHDs and twists, then attack the 200 m row or ski at 85–90% effort. Move with intent but don’t rush form; the goal is powerful, controlled core work under fatigue. Aim to finish in roughly 8–10 minutes.

Results

Nov 04 2025

Matt Cormier

Squat 185/185/185/185/185/185 24in jump

Conditioning
10-15-20 ball slam in place of ski
8:50

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Nov 04 2025

Chris Weeks

Seated Overhead Press 5@15L/5@20R & 20lb ball slam

Conditioning: 10:34
100-150-200m Ski
15 Band Resisted Crunch
20 Plate Overhead Russian Twist
10/10 Side Bend @5lb

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Nov 04 2025

Keslie

Squat 105/115/125/135/135/135

Condititioning: 8:14

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Nov 04 2025

Andrea

Squat 105/115/120/120/120/120

conditioning: 8:32

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