Men start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds); then increase by 5 lbs per minute until you cannot safely complete the single rep. Ladies start at 65 lbs and add 5 lbs per minute until you cannot safely complete the single rep.
B.
“McGhee”
Complete as many rounds and reps as possible in 30 minutes of:
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.
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
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)
