B.
A.
Take 12 minutes to build to...
Deadlift x 3 reps @ 85% of 1-RM
Immediately followed by...
Every 2 minutes, for 10 minutes:
Speed Deadlift x 3 reps @ 75%
B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Burpees
12 Box Jumps (24"/20")
A.
Every 3 minutes, for 15 minutes:
Strict Overhead Press x 8 reps
*Sets 1-2: 90-95% of 8-RM from last week
*Sets 3-4: 85-90% of 8-RM
*Set 5: Max Reps @ 85% of 8-RM
*Note: If you do not know your 8-RM Strict Overhead Press, find that today instead of doing these sets.
B.
Every 5 minutes, for 15 minutes:
Power Snatch
7 reps @ (115/75 lbs)
5 reps @ (135/95 lbs)
3 reps @ (155/105 lbs)
1 rep @ (175/125 lbs)
A.
Every 2 minutes, for 10 minutes:
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%
B.
Three rounds for time of:
Run 400 Meters
8 Front Squats
Barbell comes from the ground. Recommended weights are 205/145 lbs, but you should be between 75-80% of your 1-RM Front Squat. You should be able to get 8 unbroken reps in the first round, it should be possible but difficult to do that on the second and third rounds.
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 @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk
B.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups OR Push-Ups
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
90 seconds of Strict Pull-Ups
Rest 30 seconds
A.
Take 10-12 minutes to find today’s heavy
Power Clean + Hang Clean
B.
Every 7 minutes, for 28 minutes for times:
25/20 Calorie Row
50-Foot Front Rack Dumbbell Lunges (50/35 lbs)
25 Toes to Bar
Buy In
60/45 Calorie Row
Three rounds of
30 Wall Ball Shots
15 Toes to Bar
5 Devils Press (50/35 lbs)
Cashout
60/45 Calorie Row
A.
Take 15 minutes to establish an 8-RM...
Strict Overhead Press
Rest until the running clock reaches 18:00, and then...
Every 3 minutes, for 6 minutes of:
Strict Overhead Press x 8 reps @ 90% of today's 8-RM
B.
Four rounds for time of:
400 Meter Run
15 Push Presses (115/75 lbs)
A.
Take 12 minutes to build to...
Deadlift x 2 reps @ 90% of 1-RM
Immediately followed by...
Every 2 minutes, for 10 minutes:
Speed Deadlift x 2 reps @ 80%
B.
"DT"
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
Every 8 minutes, for 32 minutes for times:
20/15 Calories of Assault Bike
20 Alternating Pistols
400 Meter Run
7/5 Muscle-Ups OR 15 Strict Pull-Ups
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