Three sets for max reps of:
2 Minutes of Assault Bike (for calories)
Rest 60 seconds
1 Minute of Strict Handstand Push-Ups
1 Minute of Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
2 Minutes of Rowing (for calories)
Rest 3 minutes
A.
Five sets of:
Power Clean + Hang Clean + Power Clean
B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Barbell Complex
12 Box Jumps
Barbell Complex =
3 Hang Power Cleans (135/95 lbs)
2 Alternating Reverse Lunges
1 Shoulder to Overhead
A.
Three sets of:
Front Squat x 5-6 reps @ 30X1
Rest 60 seconds
Supinated-Grip Strict Pull-Ups x 6-8 reps @ 21X0
Rest 60 seconds
Hollow Rocks x 30-45 seconds
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes:
15 Deadlifts (225/155 lbs)
12 Dumbbell Front Squats (50/35 lbs)
9 Ring Dips
A.
In 10 minutes build to today’s heavy…
Snatch x 1.1
(3-5 second reset between reps)
Drop back down to 65%, and when the running clock reaches 10:00…
In 10 minutes build to today’s heavy…
Snatch x 1 rep
B.
Four sets for max reps of:
45 seconds of Devil Press
15 seconds of Rest
45 seconds of Toes to Bar
15 seconds of Rest
45 seconds of Double-Unders
75 seconds of Rest
Every 90 seconds, for 30 minutes:
Station 1 – 300 Meter Run
Station 2 – 20 Single-Arm DB Overhead Walking Lunges (50/35 lbs)
Station 3 – 300/250 Meter Row
Station 4 – 20 Single-Arm DB Hang Clean & Jerks (50/35 lbs)
“Post-Turkey Purge”
In teams of two, with only one teammate working at any time, complete three sets for max reps of:
3 Minutes of Toe-to-Bar + Chest-to-Bar or Muscle-Ups
Rest 2 Minutes
3 Minutes of Squat Clean Thrusters (135/95 lbs)
Rest 2 Minutes
3 Minutes of Burpee Box Jump Overs
Rest 2 Minutes
For time:
55 Thrusters (20/15 kg)
44 Kettlebell Swings (24/16 kg)
33 Bar Facing Burpees
22 Pull-Ups
11 Man Makers
22 Pull-Ups
33 Bar Facing Burpees
44 Kettlebell Swings
55 Thrusters
A.
Three sets of:
Front Squat x 4-6 reps @ 31X1
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111
Rest 90 seconds
B.
Every 4 minutes, for 20 minutes complete for time:
20 Dumbbell Snatches
40 Double-Unders
20 Wall Ball Shots
Class schedule update (also on pike 13)
Wednesday - 9am 11am and 5pm
Thursday - closed for Thanksgiving
Friday - 9am only
Saturday - regular schedule
A.
Every 90 seconds, for 30 minutes:
Station 1 – Deadlift x 4-6 reps @ 21X1
Station 2 – Push-Ups or Strict Handstand Push-Ups x Max Reps in 60 seconds
Station 3 – Alternating Reverse Lunges with KBs x 20 reps @ 2010
Station 4 – Overhead Press with DBs x 8-10 reps @ 2010
B.
Three sets of:
V-Ups x 15-20 reps
Plank Hold x 60 seconds
Straight Body Ceiling Reaching Crunches x 20 reps
Rest as needed
A.
Bench Press
Set 1 – 5 reps @ 80% of 1-RM
Set 2 – 3 reps @ 85% of 1-RM
Set 3 – 3 reps @ 90% of 1-RM
Set 4 – 2 reps @ 95% of 1-RM
Set 5 – 2 reps @ 95% or more of 1-RM
Rest 3 minutes between sets and use that time to warm-up for the conditioning piece.
B.
Three rounds for time of:
7/5 Muscle-Ups or 12 Ring Dips
21 Deadlifts (225/155 lbs)
A.
Two sets of:
Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
Pistols x 6-8 reps each leg
(add weight if possible)
Rest 60 seconds
B.
Every 10 minutes, for 30 minutes:
40/30 Calorie Assault Bike or Row
80 Double-Unders
40/30 Calorie Row or Assault Bike
A.
Every 90 seconds, for 12 minutes:
Hang Snatch + Snatch
B.
In teams of two, complete three rounds for time of:
40 Overhead Squats (95/65 lbs)
30 Power Snatches
20 Bar-Facing Burpees
A.
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility
B.
Three rounds for time of:
800 Meter Run or Row
20 Pull-Ups
10 Strict Handstand Push-Ups or L-Sit Dumbbell Press
A.
Every 2 minutes, for 20 minutes of:
Power Clean + Hang Clean + Front Squat
*build to something heavy for the day
B.
For time:
20 Wall Ball Shots
10 Toes to Bar
18 Wall Ball Shots
9 Toes to Bar
16 Wall Ball Shots
8 Toes to Bar
14 Wall Ball Shots
7 Toes to Bar
12 Wall Ball Shots
6 Toes to Bar
10 Wall Ball Shots
5 Toes to Bar
8 Wall Ball Shots
4 Toes to Bar
6 Wall Ball Shots
3 Toes to Bar
4 Wall Ball Shots
2 Toes to Bar
2 Wall Ball Shots
1 Toes to Bar
In teams of two, alternate complete rounds, and complete as many rounds and reps as possible in 10 minutes:
5 Hang Squat Snatch (95/65 lbs)
10 Toes-to-Bar
Rest 2 minutes, and then…
10 Power Cleans (145/95 lbs)
15 Barbell Burpees
Rest 2 minutes, and then…
15 Box Jump Overs
20 Wall Ball Shots
A.
Take 10-12 minutes to build to a heavy-ish
Bench Press
When the running clock reaches 14:00, perform…
Every 90 seconds, for 6 minutes of:
Station 1 – Bench Press x 8 reps @ 80% of today’s heavy
Station 2 – Supinated-Grip Barbell Row x 8 reps
B.
Complete as many rounds and reps as possible in 10 minutes of:
12/8 Calories of Assault Bike or Rowing
Pull-Up Complex
(2 Strict + 4 Chest-to-Bar + 6 Kipping)
Four sets of:
In five minutes, complete the following:
Row 500 Meters
Run 400 Meters
Double-Unders x Max Reps
Rest five minutes
A.
Take 15-20 minutes to work up to a heavy Snatch
B.
Every minute, on the minute, for 12 minutes, perform:
3 Snatches
6 Burpees
Score is the total amount in lbs successfully snatched during the workout.
A.
Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
(pull the dumbbell to your hip, not your chest)
Rest 2 minutes
B.
Five sets for max calories/reps of:
45 seconds of Rowing (for max calories)
15 seconds of Rest
60 seconds of Russain Kettlebell Swings
Rest 2 minutes