• 11102025

    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
    AMRAP 10:
    10 Cal Ski or 500m BikeErg
    10 DB Bench or Floor Press
    10 Alternating DB Snatches

  • Athlete Notes

    Build to your heaviest solid set of 5 back squats today, aiming to finish the cycle strong with tight bracing and confident drive from the bottom.

    Focus on control, full depth, and maintaining bar speed under load.

    For the AMRAP 10, move steadily through the 10 cal BikeErg or Ski, then flow directly into the DB press and snatches without long breaks. Keep transitions crisp and weights moderate to stay unbroken for as long as possible. Push for consistent rounds and finish with intent — this one should burn but stay smooth.

Results

Nov 21 2025
Craig
Back squat new best
185/195/200/205/215/220

Conditioning
4 rounds + 4 reps

35s db

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