A.

For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

B.

Every minute, on the minute, for 15 minutes:
Minute 1 - Supine Ring Rows x 8-10 reps @ 2111
Minute 2 - Side Plank (Left) x 40 seconds
Minute 3 - Side Plank (Right) x 40 seconds
Minute 4 - Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 - Hollow Rocks or Hold x 30-40 seconds

A.

Every 2 minutes, for 20 minutes:
Snatch x 2 reps

Build to 85% of 1-RM over the course of the first 5-6 sets, and complete the final sets at 85%.

B.

Against a 2-minute running clock...
300/250 Meter Row
Max Reps of Strict Handstand Push-Ups

Rest 60 seconds, and then...

Against a 2-minute running clock...
20/15 Calories of Assault Bike
Max Reps of Burpee Box Jump-Overs

Rest 60 seconds, and repeat for a total of three (3) sets - 18 minutes total.

Every 5 minutes, for 30 minutes for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10')

Saturday Partner Workout

400M Run (Together)

100 Calories Bike

100 KB Swings

100 Ab Mat Sit Ups

100 Wall Balls

100 Calorie Row

400 M Run (Together)

A.

Every 2 minutes, for 12 minutes:
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – Max Reps @ 80%

B.

Every 5 minutes, for 20 minutes for times:
300/250 Meter Row
20 Front Squats (95/65 lbs)
15 Toes to Bar

A.

Every 2 minutes, for 20 minutes:
Clean & Jerk x 1 rep

Build to today's heavy.

Followed by...

Every 90 seconds, for 6 minutes:
Clean & Jerk x 1 rep @ 90% of today's

B.

Ten rounds for time of:
3 Clean & Jerks (135/95 lbs)
3 Bar-Facing Burpees

A.

Every 2 minutes, for 18 minutes of:
Station 1 - 4-8 Ring Muscle-Ups
Station 2 - 50-75 Foot Handstand Walk
Station 3 - L-Sit x 60 seconds

B.

Two rounds for time of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
800 Meter Run
20 Pull-Ups

A.

Every 90 seconds, for 15 minutes:
Snatch x 1 rep

Build to today's heavy.

B.

Every 2 minutes including 3, 2, 1 GO! until 150/120 calories are completed:
6-8 Burpee Box Jump-Overs (24″/20″)
Max Machine Calories

Time Cap: 20 Minutes

A.

Eight sets of:
Deadlift x 3 reps @ 85% of 1-RM Deadlift
Rest as needed

B.

Every minute, on the minute, for 30 minutes:
Station 1 - 100 Meter Farmer's Carry
Station 2 - 24 Jumping Lunges
Station 3 - 20 Single-Arm Kettlebell Push Presses (10 each side)
Station 4 - 20 Goblet Squats
Station 5 - 40 Double-Unders

You should be able to complete each station in 45-50 seconds. Please adjust the repetitions or distances to ensure that you're falling under or within that range.

21-15-9

Deadlifts (225/135)

Burpees over the Barbell

Rest 3 Minutes

21-15-9

Power Cleans (135/95)

Toes 2 Bar

Rest 3 Minutes

21-15-9

DB Snatches (50/35)

Box Jump Overs

Extra Credit (Optional)

Max Muscle Ups

Rest 1 Minute

Max Chest 2 Bar

Rest 1 Minute

Max Pull Ups

If you choose to do the extra credit, please do not take more than 5 minutes of rest from the end of the class workout.

Three sets for max calories/reps of:
4 Minutes of Rowing
2 Minutes of Burpee Box Jump-Overs
1 Minute of Dumbbell Thrusters
400 Meter Run
Rest 5 minutes

Happy Thanksgiving!

For time:
Run 5k -or- Row 5k

A.

Eight sets of:
Deadlift x 3 reps @ 80-83% of 1-RM Deadlift
Rest as needed

B.

Complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Sumo Deadlifts (32/24 kg)
15 Box Jumps (24"/20" - jump up, step down)
10 Chest-to-Bar Pull-Ups

A.

Every minute, on the minute, for 12 minutes of:
Interval 1 - Nose to Wall Handstand Hold x 30 seconds
Interval 2 - Wall Climb x 2-4 reps
Interval 3 - Ring Pull-Ups x 30 seconds
Interval 4 - Ring/ Stationary Dips x 6-12 reps

B.

Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps OR L-Seated Dumbbell Press x Max Reps 
Rest 3 minutes between sets.

A.

Every 2 minutes, for 12 minutes:
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 90%

B.

Three rounds for time of:
40/30 Machine Calories
40 Double-Unders
30 Thrusters (20/15 kg)
20 Toes to Bar

Every 13 minutes for 39 minutes:

400 Meter Run

10 Deadlifts (255/205 lbs)

20 Barbell Burpees

30/25 Machine Calories

40 Wall Ball Shots

50 Double Unders

A.

In 20 minutes, build to a 1-RM Split Jerk

B.

For time:
1000 Meter Row
75 Double-Unders
50 Pull-Ups
25 Shoulder to Overhead (135/95 lbs)

A.

Every 2 minutes, for 6 minutes:
2 Snatch Lift-Offs + Power Snatch + Overhead Squat @ 70-80%

Followed by...

Every 2 minutes, for 6 minutes:
1 Snatch Lift-Off + Snatch + Overhead Squat @ 75-85%

B.

Every 4 minutes, for 20 minutes for times:
24/18 Machine Calories
12 Kettlebell Deadlifts (32/24 kg)
12 Kettlebell Walking Lunges (32/24 kg)

A.

Build to today's 1-RM Tempo Front Squat @ 32X1

Followed by...

One set of:
Front Squat x Max Reps @ today's 1-RM Tempo Front Squat
(perform these without any tempo prescription)

B.

Complete as many rounds and reps as possible in 12 minutes of:
12 Front-Racked Kettlebell/Dumbbell Front Squats (24/16 kg KBs)
9 Toes to Bar
6 Burpees

A.

Every 2 minutes, for 6 minutes:
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%

Followed by...

Every 2 minutes, for 6 minutes:
1 Clean Lift-Off + Clean + Jerk @ 75-85%

Followed by...

Every 2 minutes, for 6 minutes:
Clean & Jerk @ 85-90%

B.

Ten rounds for time:
30 Double-Unders
3 Ground to Overhead (135/95 lbs)

OR

Five rounds for time of:
15/10 Machine Calories
12 Alternating Dumbbell Snatches