A.
Every 2 minutes, for 20 minutes:
Hang Snatch + Snatch
Build over the course of the 10 sets to today’s heavy complex.
B.
Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)
REMINDER: Our potluck holiday party & White Elephant gift exchange is this coming Saturday, December 8th starting around 5:30pm. Please remember to let everyone know what you’re bringing by signing up on the sheet. White Elephant gift limit is $20. Look forward to celebrating with everyone!
“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to run 400 meters. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.
Movements:
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)
A.
Four sets for max reps of:
Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%)
Rest 15 seconds
Plank from Low Rings x 60 seconds
Rest as needed
B.
Against a 4-minute clock complete
500/400 Meter Row
15-20 Down Ups (Burpee - no jump)
Max Double-Unders
Rest 2 minutes and repeat for 3 sets
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)