Warm up
Metcon
4 Rounds for Time:
500m Row
12 Bench Press (pick load)
3 Rope Climbs
2 Minute Rest
4 Rounds for Time:
500m Row
12 Bench Press (pick load)
3 Rope Climbs
2 Minute Rest
Deadlift 3 x 1 @ 95%
(modified) “Macho Man”
EMOM until failure, complete:
3 Power Cleans (135/95#)
3 Front Squats (135/95#)
3 Jerks (135/95#)
5 Rounds for Time:
10 Hang Power Cleans (135/95#)
20/15 Calorie Row
50 Double Unders
4 Sets for Quality
15 Ring Dips
:45 Plank Hold
Snatch Grip Push Press + Snatch Balance
5 x 1
5 Rounds for Time:
15 Overhead Squats (95/65#)
15 Pull Ups
Time Cap = 15 Minutes
4 Rounds:
5 x 100m Row
10 Tempo Dumbbell Bench Press
Deadlift 3 x 3 @ 90%
For Time:
60 behind-the-neck strict press (45/35#)
Every time you break complete 10 reverse barbell curls (45/35#)
A) Tabata (8 Rounds :20 ON/ :10 OFF)
Hollow Rocks
B) Single Arm Ben Over Dumbbell Rows
4 x 10/arm
5 rounds:
4 Minute AMRAP of
400 m run
1 round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
Max reps in time remaining: Power snatch (95/65#)
2 Minute Rest
Push press
5 x 2
For Time:
10-9-8-7-6-5-4-3-2-1
Handstand Push Ups
1 Rope Climb
200m Run
Time Cap = 20 Minutes
Alternate Movements every 2:30 for 25 Minutes:
300m Row
15/12 Cal Assault Bike
Squat clean
3 x 1
Every 5 Minute for 20 Minutes:
10 Front Squats (185/125#)
12 Burpees
12 Pull Ups
2 x 1200m row
Bench press
5 x 2
10 inverted rows after each set
Deadlift
3 x 5 @ 85%
7 Rounds for Time:
5 Power Clean and Jerks (185/125#)
15 Ab Mat Sit Ups
Time Cap = 15 Minutes.
For Time:
Buy In:
3,000m Row
Then,
5 Rounds:
10 Push Jerk (95/65#)
10 Ab Mat Sit Ups
10 Kettlebell Swings (53/35#)
Go visit some family and friends for Thanksgiving 😏
10 rounds:
:30 on/ :30 off max meter row
For Time:
21-15-9-6-3
Dumbbell Thrusters (50/35#)
Toes to Bar
Single arm DB row 4 x 10
10’ EMOM:
3 Bench presses @ 70%
5 Rounds for time:
15 Hang Squat Cleans (135/95)
30 Push ups
Back squat 5 x 10
5 rounds for Time:
300m Row @ 2K Pace
200m Row @ 3-6 seconds/500m Faster
Strict press
2 x 5
2 x 3
2 x 1
*5 pull ups after each set
2000 m row
3 x 10 landmine twists
3 x 10 sit up wall ball toss against wall
3 x 10 leg lifts
Front Squat
10 x 3 @ 70%
3 Rounds for Time:
15 Hang Power Cleans (135/95#)
15 Burpees
Deadlift
4 x 1 @ 90%
20 Minute AMRAP:
200m Run
3 Bench Press (75% of 1RM)
1 Legless Rope Climb