A.

Every 2 minutes, for 12 minutes:
Split Jerk with a 2 second pause in the dip & 2 second pause in receiving

*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk

B.

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Burpees to Target 6" Above Standing Reach
10 Toes to Bar

A.

Every 2 minutes, for 10 minutes:
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%

B.

For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

"War Hammer"

For time:

800m Run

21 Burpee Box Jump Overs (24"/20")

800m Run

21 Power Clean and Jerks (155/105 lbs)

800m Run

21 Burpee Box Jump Overs (24"/20")

800m Run

1000 Meter Row OR 50/35 Calorie Bike

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

*Thanksgiving Day Turkey Burn - Thursday at 9am OPEN TO ALL

Please bring a towel for outside

Every 6 minutes, for 36 minutes, complete for time:

300-400 Meter Run

16-20 Box Step-Ups

35-45 Air Squats

6-10 Push-Ups

*Thanksgiving Day Turkey Burn - Thursday at 9am OPEN TO ALL

Please bring a towel for outside

For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Press
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest (on rings if you have an extra set)

Rest 4 minutes until the running clock reaches 15:00, and then...

Every minute, on the minute, for 24 minutes of:
Minute 1 - Bar Muscle-Ups or Strict Pull-Ups x 60% of Reps Achieved in 60 seconds
Minute 2 - Strict Handstand Push-Ups or L-Seated Dumbbell Press x 60% of Reps Achieved in 60 seconds
Minute 3 - Rowing x 60% of Calories Achieved in 60 seconds
Minute 4 - Single-Arm Alternating Dumbbell Snatches x 60% of Reps Achieved in 60 seconds
Minute 5 - Ring or Stationary Dips x 60% of Reps Achieved in 60 seconds
Minute 6 - 40 seconds of Front-Leaning Rest (on rings if you have an extra set)

A.

Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these - a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds

B.

For time:
100 Double-Unders
21 Deadlifts (205/145 lbs)
100 Double-Unders
15 Deadlifts
100 Double-Unders
9 Deadlifts

A.

Every 90 seconds, for 6 minutes:
Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then...

Every 90 seconds, for 9 minutes:
Hang Clean + Clean @ 75-85% of 1-RM Clean

B.

Every 4 minutes, for 16 minutes for times of:
20/15 Calories of Assault Bike
5 Cleans @ approximately 70-75% of your 1-RM

5 min work/4 min rest

3 rounds

5 min AMRAP

21/18 cals row  OR 18/15 assault bike

15 squat cleans (115/85)

9 burpees over the bar

4 min rest

5 min AMRAP

21/18 cals row  OR 18/15 assault bike

15 power cleans

9 burpees over the bar

4 min rest

5 min AMRAP

21/18 cals row  OR 18/15 assault bike

15 hang power cleans

9 burpees over the bar

Cashout: 10-9-8-7-6-5-4-3-2-1

Strict Pull-ups

HSPU/strict db press

Modified: 10-8-6-4-2

A.

Every 2 minutes, for 16 minutes:
Hang Clean & Jerk + Clean & Jerk

B.

Five rounds for time of:
30 Air Squats
20 Kettlebell Swings (24/16 kg)
10 Strict Handstand Push-Ups

A.

Every 7 minutes, for 35 minutes for times:
300/250 Meter Row
Rest until the clock reaches 2:00, and then...
400 Meter Run

B.

Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by...
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping bulgarians without weight.

A.

Every 2 minutes, for 16 minutes:
Snatch + Hang Snatch

B.

“Jackie”

For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

A.

Every 90 seconds, for 30 minutes for max reps of:
Station 1 - 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 - 60 seconds of Banded Overhead Triceps Extensions
Station 3 - 60 seconds of Double-Unders
Station 4 - 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 - 60 seconds of Assault Bike OR Rowing (calories)

B.

Three to Four Sets of:
30-second Hollow Hold
15-20 reps of V-Ups (or Tuck-Ups)
30-second Superman Hold
15-20 reps of Superman Lifts
Rest 60 seconds

A.

In 12 minutes build to:
Deadlift - 2 reps @ 85% of 1-RM Deadlift

Immediately followed by...

Every 2 minutes, for 10 minutes:
Speed Deadlift x 3 reps @ 70%

B.

For time:
50/35 Calories of Assault Bike
50 Burpee Box Jump-Overs (24"/20")

A.

(skill practice)

Kipping Toes to Bar

B.

Five rounds for time of:

21 Wallballs (20/14 lbs)

18 Alternating DumbbellSnatches (50/35 lbs)

15 Box Jumps (24"/20")

12 Toes to Bar

A.

Take 20 minutes to build to today's 1-RM Bench Press

B.

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders

A.

In 10 minutes build to:
Deadlift - 3 reps @ 75% of 1-RM Deadlift

Immediately followed by...

Every 2 minutes, for 10 minutes:
Speed Deadlift x 3 reps @ 65%

B.

Two sets for times of:
Row 750/600 Meters
20 Chest-to-Bar Pull-Ups
40 Walking Lunges with Kettlebell Farmer's Carry (24/16 kg KBs)
Rest the same length of time the first set took you

"The Veteran" 

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

OR

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

A.

Every 2 minutes, for 12 minutes:
Behind The Neck Split Jerk

*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk

B.

Every minute, on the minute, for 20 minutes:
Minute 1 - 15/10 Calories of Assault Bike
Minute 2 - 20 Kettlebell Swings (32/24 kg)
Minute 3 - 15 Box Jump-Overs (24"/20")
Minute 4 - 10 Strict Handstand Push-Ups
Minute 5 - Rest

A.

Every 2:30, for 20 minutes:
Back Squat
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+

B.

Every 4 minutes, for 12 minutes for times of:
500 Meter Row
10 Hang Squat Cleans (135/95 lbs)