In teams of 2, alternate full rounds until both partners have finished FOUR rounds EACH of:

20 Alternating Dumbbell Snatches (50/35lbs)
20 Single Arm Dumbbell Overhead Alternating Reverse Lunges (50/35lbs - 10/arm)
20/15 Calorie Assault Bike

Goal = < 32 Minutes
Cap = 36 Minutes

Three sets for max calories/reps of:
4 Minutes of Rowing
3 Minutes of Assault Bike
2 Minutes of Burpee Box Jump-Overs (24"/20")
1 Minute of Dumbbell Thrusters (50/35 lbs)
Rest 5 minutes

1 Calorie = 1 Rep

Happy Thanksgiving!

Regardless of whether you're in the US celebrating today or not, we hope that you choose to spend time with loved ones and take today as a family/rest day! If you feel like you need to move then we highly encourage you sign up for a local 5k Turkey Trot or pick a 5k route for you and some family and go for a jog! For those of you with weather not conducive to outdoor running we suggest a 5k Row or 10k Concept 2 Bike Erg!

Take 6 minutes to warm up to 70% of your 1RM Hang Clean, then...

Every 2 minutes, for 12 minutes (6 sets of):
2 Position Hang Clean @ 70-75% of 1RM
* Mid Hang, Low Hang
youtube.com/watch?v=n_VIiIyRtI0
youtube.com/watch?v=CC7-rS0C6Zo

* Can be performed as one unbroken complex, or you can reset prior to the rep from the floor.

B.

Against a 2 minute clock, perform as many rounds and reps as possible of:
15 Front Squats (95/65lbs)
15 Bar Facing Burpees
Max *Gymnastics Movement of Choice* in the remaining time.
Rest 60 seconds between sets and repeat for FOUR total sets. On the 4th set, the time extends to 3 minutes.

Gymnastics Options:
-Pull-Ups
-Chest to Bar Pull-Ups
-Ring Muscle Ups
-Bar Muscle Ups
-Toes to Bar

Rx+ Loading:
115/85lbs

* Adjust reps to 12/12 if you are getting less than 45 seconds on your gymnastics movement of choice.

Every 90 seconds, for 12 minutes (4 sets of):
Station 1: 5 Strict Pull-Ups*

Station 2: 5 Tempo Box Squat Pistol Progressions (each side) @ 41X1 OR 41A1
youtube.com/watch?v=b8-P4g5Px_4

* Add weight for resistance OR bands for assistance.

B.

Complete as many rounds and reps as possible in 5 minutes of:
500 Meter Row
400 Meter Run
Max Calorie Echo/Assault Bike in the remaining time.
Rest 3 minutes between sets and repeat for THREE total sets (21 minutes without final rest).

Every minute, on the minute, for 3 minutes:
Tall Jerk x 2 reps + Jerk Balance x 2 reps
youtube.com/watch?v=GGVG0obnRrE
youtube.com/watch?v=XLGOJ9FZW3U
* Empty bar up to 75/55lbs*

Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk

Sets 1-3: 2 reps @ 50%
Sets 4-6: 1 rep @ 60%

* For ALL jerks today, pause for 2 seconds in the dip AND receiving position.

B.
Five rounds for time of:
4 Wall Walks or 40 ft Handstand Walk
12 Toes to Bar
36 Double Unders

Goal = < 13 Minutes
Cap = 16 Minutes

Partner Workout

Both partners working at the same time

5000/4000M row

400 Air Squats

200 Burpees

60 seconds on/ 30 seconds off

Partition as desired

Take 20 minutes to build to today's QUALITY (and safe) 1RM Deadlift

Suggested loading:
3 reps @ 60%
2 reps @ 70%
1-2 reps @ 75-80%
1 rep @ 80-85%
1 rep @ 85-90%
1 rep @ 90+%
1 rep @ 90+%

B.

Ten rounds for time of:
3 Deadlifts (70% of today's 1RM)
5 Box Jumps (24/20" - step down NO BOUNCING)

Rx+ Loading/Variations:
-315/215lbs Barbell
-30/24" Box - may use hands on descent

Goal = < 8 Minutes
Cap = 11 Minutes

Every 3 minutes, for 24 minutes (4 sets of each):
Station 1: 15/12 Calorie Echo/Assault Bike SPRINT
Station 2: 15/12 Calorie Row SPRINT

Goal = < 40 Seconds of Work/Set

B.

Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
Rest 30 seconds
8-10 Tempo Single Arm Rows (each arm) @ 21X1
Rest 1-2 minutes


OPTIONAL ADDITIONAL ACCESSORIES

Three sets of:
12-15 Dumbbell Skull Crushers
Rest 30 seconds
12-15 Dumbbell Lateral Raises
youtube.com/watch?v=QdVabUM92M0
Rest 1-2 minutes

Front Squat
Set 1 - 3 reps @ 65-68%
Set 2 - 2 reps @ 75-78%
Set 3 - 1 rep @ 80-88%
Set 4 - 3 reps @ 70-73%
Set 5 - 2 reps @ 75-83%
Set 6 - 1 rep @ 85-93%
Rest 2 minutes between all sets

B.

Complete as many rounds and reps as possible in 15 minutes of:
20 Thrusters (135/95lbs)
20 Pull-Ups
20 Bar Facing Burpees

* The 135/95lbs barbell is very aggressive. Please adjust the weight to something that you could perform the 20 reps in 2-3 sets.

Every 2 minutes, for 10 minutes (5 sets of):
5 Bench Press @ 60-65%

B.

Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 15-20/10-15 Calorie Assault Bike
Station 2: 10-12 Strict Handstand Push-Ups OR 15-20 Push-Ups
Station 3: 15-20/10-15 Calorie Row
Station 4: 40-50 Double Unders

Every 2 minutes, for 12 minutes (6 sets of):
3 Position Clean @ 60-65% of 1RM
*Mid Hang, Low Hang, Floor

* Can be performed as one unbroken complex, or you can reset prior to the rep from the floor.

B.

Complete as many rounds and reps as possible in 9 minutes of:
12 Alternating Dumbbell Snatches (50/35lbs)
4 Toes to Bar
12 Alternating Dumbbell Snatches
8 Toes to Bar
12 Alternating Dumbbell Snatches
12 Toes to Bar
...etc. adding 4 Toes to Bar to each round.

Movement Modification Suggestions:
-Toes to Rings
-V-Ups
-GHD Sit-Ups

In teams of 2, perform the following for 30 minutes:
Partner 1: Max Calorie Assault Bike or Row

Partner 2: Two rounds of 12 Wall Ball Shots (20/14lbs to 10/9') + 12 V-Ups

* When the wall ball/v-up partner finishes their work, the two will switch. Continue this pattern until the 30 minutes is up. Score = total calories

Gymnastics Pulling Density Re-Test

For max reps:

90 Seconds Pulling of Choice
90 Seconds Rest
60 Seconds Pulling of Choice
60 Seconds Rest
30 Seconds Pulling of Choice
30 Seconds Rest

Options in order of preference:
-Ring Muscle Ups
-Bar Muscle Ups
-Chest to Bar Pull-Ups
-Pull-Ups
-Pullovers

* Please review your score from September 4th to compare your new results.

B.

Invictus Pure Conditioning Baseline Test

Every 3 minutes, for 24 minutes (4 sets of):
Station 1: 400 Meter Run
Station 2: 500/400 Meter Row

*Note times for each interval. We will re-test this!

Every 2 minutes, for 12 minutes (6 sets of):
Power Jerk

Set 1 - 3 @ 65-70%
Set 2 - 2-3 @ 75-80%
Set 3 - 1-2 @ 80-85%
Set 4 - 1 @ 85-90%
Set 5 - 2-3 @ 75-80%
Set 6 - Max Reps @ 70%

B.

For time:
50 Double Unders
10 Front Squats (135/95lbs)
Rest exactly 60 seconds, then...
40 Double Unders
8 Front Squats (155/105lbs)
Rest exactly 60 seconds, then...
30 Double Unders
6 Front Squats (185/125lbs)
Rest exactly 60 seconds, then...
20 Double Unders
6 Front Squats (225/155lbs)
Rest exactly 60 seconds, then...
10 Double Unders
2 Front Squats (245/165lbs)

Barbell comes from the floor each time.

Please adjust weights to something that could be performed unbroken

Goal = < 12 Minutes (including rest)
Cap = 15 Minutes

Deadlift
Set 1 - 4 @ 65-75%
Set 2 - 3 @ 75-80%
Set 3 - 2 @ 80-85%
Set 4 - 2 @ 85+%
Set 5 - 2 @ 85+%
Rest 60 seconds after sets 1 and 2. Rest 2 minutes after sets 3, 4, and 5.

B.

Every 2 minutes, for 16 minutes (4 sets of):
Station 1: 10/7 Calorie Echo/Assault Bike SPRINT
Station 2: 20 Banded Russian Kettlebell Swings (53/35lbs + band)
youtube.com/watch?v=VLDsPk8-1hg

Option 1 "The Veteran"

Eleven rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

If you're not prepared for the volume of this tribute workout, please consider performing the advanced, intermediate or beginner options so that you can still show your support for our veterans.

"The Veteran" (Beginner)

Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Air Squats
11 Push-Ups

"The Veteran" (Intermediate)

Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

"The Veteran" (Advanced)

Eight rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

"Chad" (Option 2)

For time:
1000 Box Step Ups (45/35lbs Ruck to 20" Box)

Take 10 minutes to build to today's 1RM Strict Press

At the 10:00 mark...

One set of:
Max Strict Press @ 80% of Today's 1RM

B.

Against a 4 minute clock, perform as many rounds and reps as possible of:
12/10 Calorie Row
9 Toes to Bar
6 Dumbbell Bench Press (50/35lbs)
Rest 4 minutes, then repeat for a SECOND set, picking up where you left off.

In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
Partner 1: 15/12 Calorie Row
Partner 2: 5 Dumbbell Devil's Press (50/35lbs)
youtube.com/watch?v=fuWlmpSBNGM
Partner 3: Rest

Rest 5 minutes, then...

In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
Partner 1: 15/12 Calorie Row
Partner 2: 20 Alternating Dumbbell Snatches (50/35lbs)
Partner 3: Rest

For both workouts, partners will rotate in order once EACH partner has finished their required work.

Front Squat

Set 1 - 3 reps @ 65%
Set 2 - 2 reps @ 75%
Set 3 - 1 rep @ 80-85%
Set 4 - 3 reps @ 70%
Set 5 - 2 reps @ 75-80%
Set 6 - 1 rep @ 85-90%
Rest 2 minutes between all sets

B.

Complete as many rounds and reps as possible in 8 minutes of:
2 Thrusters (115/85lbs)
8 Toes to Bar
4 Thrusters
8 Toes to Bar
6 Thrusters
8 Toes to Bar
...etc. adding 2 Thrusters each round until the 8 minute mark is up.

* Please adjust the Toes to Bar reps to something that could be performed unbroken.

Rx+ Loading = 155/105lbs