In teams of 3, complete as many reps as possible in 15 minutes of:
Wall Ball Shots
Toes to Bar

* Two partners work while the 3rd rests. Split all reps however.

Rest 5 minutes, then...

In teams of 3, complete as many reps as possible in 15 minutes of:
Devil's Press (50/35lbs)
Box Jumps (24/20" - step down)

* Two partners work while the 3rd rests. Split all reps however.

Complete as much distance as possible in 8 minutes of:
600-800 Meter Run
400-600 Meter Row
Max Distance/Calories ____ in the remaining time.

Rest 2 minutes between sets and repeat for THREE total sets.

Set 1 - Bodyweight Walking Lunge (25 foot increments)
Set 2 - Farmer Carry (53/35lbs in 25' increments)
Set 3 - Echo/Assault Bike

* You should have at least 60 seconds for the "max distance" movement. Adjust the run and/or row distances accordingly.
B.

Three sets of:
60-90 Second Elbow Plank Hold
Rest 30 seconds
10-12 Tempo Ring Rows @ 1111
Rest 30 seconds
10-12 Tempo Arnold Press @ 1111
youtube.com/watch?v=yFC-VhmZUhA
Rest 30 seconds

Front Squat
Set 1 - 3 reps @ 55-60%
Set 2 - 2 reps @ 65-70%
Set 3 - 1 rep @ 75-80%
Set 4 - 3 reps @ 60-65%
Set 5 - 2 reps @ 70-75%
Set 6 - 1 rep @ 80-85%
Rest 2 minutes between all sets

B.

Option 1:
Five sets for times of:
3 Wall Walks
6 Back Squats @ 65% of 1RM (bar comes from rack)
12 Alternating Dumbbell Snatches (50/35lbs)
Rest 60 seconds between sets

Option 2:
Five sets for times of:
3 Wall Walks
6 Front Squats @ 65% of 1RM Clean (bar comes from ground)
12 Alternating Dumbbell Snatches (50/35lbs)
Rest 60 seconds between sets

Goal = < 15 Minutes
Cap = 18 Minutes

Rx+ Loading:
70/50lbs Snatches

* Adjust the repetitions and/or loading if you're unable to finish the first set in under 2 minutes.*

Score = Total time (including rest - not the 5th rest).

Every 2 minutes, for 10 minutes (5 sets of):
3 Bench Press @ 80-85%

B.

Eight sets of:
20 Second Echo/Assault Bike
10 Second Rest

Rest 4 minutes, then...

Four sets of:
30 Second Max Effort Row
30 Second Rest

Rest 4 minutes, then...

Four sets of:
20 Seconds of Max Dumbbell Bench Press (50/35lbs)
Rest 10 seconds
20 Seconds of Max Russian Kettlebell Swings (53/35lbs)
Rest 10 seconds

Score = Total reps across all 4 intervals..

Every 2 minutes, for 16 minutes (8 sets of):
Mid Hang Clean
youtube.com/watch?v=n_VIiIyRtI0

Sets 1-3: 2-3 reps @ 50-60%
Sets 4-6: 1-2 reps @ 60-70%
Sets 7-8: 1 rep @ 70-80%

* Build based on quality.

B.

Complete as many rounds and reps as possible in 15 minutes of:
9 Toes to Bar
6 Bar Facing Burpees
3 Thrusters (115/85lbs)

Rx+ Loading:
135/95lbs

Every minute, on the minute, for 12 minutes (6 sets of):
Station 1: 4-6 Strict Pull-Ups*

Station 2: 10 Tempo Alternating Cossack Squats @ 2222 (5/side) OR 10 Tempo Alternating Pistol Squats @ 1111 (5/side)
youtu.be/BTwJE6ORjDI

* Add weight or bands for the pull-ups. Increase difficulty if you get 6.

B.

Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: Max Reps Power Snatches (135/95lbs)
Station 2: Max Reps Double Unders
Station 3: Max Reps Dumbbell Box Step Overs (2x50/35lbs to 20")
Stations 4 and 5: Rest

* Adjust the snatch to something you can perform consistent singles with.

How to score this workout:
1 Snatch = 10 reps
1 Double Under = 1 rep
1 Step Over = 5 reps

i.e.

Round 1 score:
Station 1: 5 Snatches
Station 2: 50 Double Unders
Station 3: 10 Step Overs

Score: 50 + 50 + 50 = 150 reps.

This evenly weights the three movements.

Community Workout

In teams of 4, complete as many rounds and reps as possible in 30 minutes of:

Partner 1: 20/15 Calorie Row
Partner 2: 20 Wall Ball Shots (20/14lbs to 10/9')
Partner 3: 200 Meter Run
Partner 4: 20 Sit-Ups

* Partners may only rotate once ALL FOUR have finished their station.

If you only have teams of three, rotate in the same order and with the same rules, but one station will be empty.

Every minute, on the minute, for 3 minutes:
Tall Jerk x 3 reps
youtube.com/watch?v=GGVG0obnRrE

Straight into...

Every minute, on the minute, for 3 minutes:
Jerk Balance x 2 reps
youtube.com/watch?v=XLGOJ9FZW3U

Followed by...

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

Sets 1-3: 2 reps @ 55%
Sets 4-6: 1 rep @ 65%

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

B.

Complete as many rounds and reps as possible in 10 minutes of:
1-2-3-4-5-6-7-8-9-10 reps of:
Bar Facing Burpees
Shoulder to Overhead (115/85lbs)
Pull-Ups

* If you finish the round of 10, you start back at the round of 1 and continue until the 10 minutes is up.

Loading/Movement Suggestions:
-The barbell weight should be something you could push press.
-Pull-Ups may be strict or kipping/butterfly. Use a band if needed for strict.

Every minute, on the minute, for 12 minutes:
2 Sumo Deadlifts @ 50-55% (no bands)

*The goal of these pulls is to be as fast as possible!

Watch this videos prior to performing sumos!
youtube.com/watch?v=gC7XrsqupWg&t=4s

B.

Against a 3 minute clock, complete as many reps as possible of:
400 Meter Run
Max Double Unders, Crossovers, or Echo/Assault Bike in the remaining time.

At the 3:00 mark, rest 60 seconds, then...

Against a 3 minute clock, complete as many reps as possible of:
400 Meter Run
Max Russian Kettlebell Swings (53/35lbs) in the remaining time.

At the 7:00 mark, rest 60 seconds, then repeat one more time, starting from the beginning!

1 Calorie = 1 Rep

Rx+ Loading:
70/53lbs

Every 4 minutes, for 16 minutes (2 sets of):
Station 1: 20/15 Calorie Echo/Assault Bike SPRINT
Station 2: 20/15 Calorie Row SPRINT

Goal = < 60 Seconds of Work/Set

B.

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: See Saw Dumbbell Bench Press x 10 reps (each arm)
youtube.com/watch?v=R4yQZHNbsm0
Station 2: 4-6 Tempo Jefferson Curls @ 2222
youtube.com/watch?v=oY4jFsE8dgc
Station 3: 10-12 Tempo Ring Rows @ 21X2
Station 4: 8-10 Ab Wheel Rollouts
At the 12:00 mark, rest 2 minutes, then...

At the 12:00 mark, rest 2 minutes, then...

Every minute, on the minute, for 6 minutes (2 sets of):
Station 1: 12-15 Dumbbell Overhead Triceps Extensions

youtu.be/2Ij5pCnsXRY
Station 2: 12-15 Barbell Curls
Station 3: 30-45 Second Hollow Hold

Front Squat

Set 1 - 3 reps @ 65-70%
Set 2 - 2 reps @ 75-80%
Set 3 - 1 rep @ 85-90%
Set 4 - 3 reps @ 70-75%
Set 5 - 2 reps @ 80-85%
Set 6 - 1 rep @ 90-95%
Rest 2 minutes between all sets

B.

Three rounds for time of:
200 Meter Run
15 Toes to Bar
10 Power Cleans (135/95lbs)
15 Toes to Bar

Rx+ Loading:
155/105lbs

Movement Modification Suggestions:
If you cannot perform 15 Toes to Bar in 1-2 sets, adjust the reps to 10-12 OR to Toes to Rings or Sit-Ups instead.

Goal = < 12 Minutes
Cap = 15 Minutes

Every 2 minutes, for 10 minutes (5 sets of):
4 Bench Press @ 70-75%

B.

Complete as many rounds and reps as possible in 20 minutes of:
15/12 Calorie Echo/Assault Bike OR Row
10 Stationary Dips
5 Burpee Box Jump Overs (24/20" - step down)
10 Pull-Ups

Rx+ Movements:
-10 Chest to Bar Pull-Ups or 6 Bar Muscle Ups
-30/24"" Box

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