11/21/2025
West Ham United
Affiliate Compete (RX+)
7:00 AMRAP
3 Squat Cleans (185/125)
5 Burpee Chest to Bar Pull Up
-3:00 rest-
7:00 AMRAP
3 Squat Cleans (185/125)
5 Burpee Chest to Bar Pull Up
Freedom (RX'd)
7:00 AMRAP
3 Squat Cleans (155/105)
5 Burpee Pull Ups
-3:00 rest-
7:00 AMRAP
3 Squat Cleans (155/105)
5 Burpee Pull Ups
Independence
7:00 AMRAP
3 Squat Cleans (135/95)
4 Burpee Pull Ups
-3:00 rest-
7:00 AMRAP
3 Squat Cleans (135/95)
4 Burpee Pull Ups
Liberty
7:00 AMRAP
3 Dumbbell Power Cleans (light)
3 Dumbbell Front Squats (light)
5 Up Downs + Jumping Pull Ups
-3:00 rest-
7:00 AMRAP
3 Dumbbell Power Cleans (light)
3 Dumbbell Front Squats (light)
5 Up Downs + Jumping Pull Ups
Target number of Rounds: 12+ Rounds
Minimum number of Rounds before scaling: 10 Rounds
Handstand/Grip (Week 4)
8-minute EMOM:
Level 1:
Odd minute: 10 Hanging Strict Knee Raises
Even minute: 30-second Pike Box Handstand Hold or Plank Hold Practice
Level 2:
Odd minute: 12 Alternating Single Leg Toes to Bar
Even minute: 30-second Handstand Hold Practice
Level 3:
Odd minute: 20 Alternating Single Leg Toes to Bar
Even minute: 30-second Freestanding Handstand Hold Practice