A. 12:00 E2O2
Power Snatches x2x6 by feel
B. 7 Rounds
6 Power Cleans @ 135lbs / 85lbs / 55lbs
3 Push Press (Same)
12 American Kettlebell Swings @ 24K / 16k / 12K
36 Double Unders (Health: 50 Single Unders)
Scaling Guide:
– 10 – 18 minutes, about 1:45 per round.
– Scale up: 155/95, 70/53kb, 50 Double Unders
Mark your calendars for next week!
A. 14:00 EMOM
Min 1 – 1-2 Tempo Front Box Squat @ 55-65% of max FS
Min 2 – 3-5 Supine Ring Rows
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat
B. Fran
21-15-9
Thrusters @ 95 / 65 / 45
Pull-ups
*time recorded
*12:00 Cap
Optional ‘Cash Out’: 4 min max Cal row or Airdyne
Scaling Guide: 3 – 8 minutes (12 minute cutoff)
“You can’t cross the sea merely by standing and staring at the water.”- Rabindranath Tagore
A. 6:00 EMOM
Min 1 – 1 Barbell Complex
Min 2 – 2 Barbell Complex
Min 3 – 3 Barbell Complex
Min 4 – 4 Barbell Complex
Min 5 – 5 Barbell Complex
Min 6 – 6 Barbell Complex
*Barbell Complex = 1 Power clean +1 thruster + 1 back squat + 1 back rack push press
*Spend 5-10 minutes warming up and building to a weight you can maintain for the full emom
B. For time
800m run
15 Russian kettlebell swings @ 32/24/16
15 back squats @ 135lb / 85lb / 55lb
15 ring dips (scale: 15 ring push ups / standard push-ups)
15 back squats @ 135lb / 85lb / 55lb
15 Russian kettlebell swings @ 32/24/16
800m run
*time recorded
Scaling Guide:
– 11 – 18 minutes.
Scale Up: 155/105lb barbell, 8/5 muscle ups
“Act as if what you do makes a difference. It does.”- William James
A. 10:00 EMOM
Min 1 – 2 Rope Climbs
Min 2 – 2 Pistols / leg
B.In 15:00 Minutes…
Split Jerk
3-2-2-2-1-1-1-1 Jerk (8 sets with increasing weight to max)
C. 4 rounds
8 Jerks 135lb / 85lb* / 55lb
8 Toes-to-bar
8 Bootlegger burpees (10′ run)
*time recorded
*15:00 Cap
Optional ‘Cash Out’: 5 rounds of Cindy
A. 14:00 EMOM
Min 1 – 1 Tempo Front Box Squat @ 45-55% of max FS
Min 2 – 3 Strict WTD Pull-up
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat try to increase FS weight by 5-10% of last week.
B. 4 Rounds
200m Run
7 Box Jumps @ 24 / 20 / 12
15 Wall ball @ 20lb/10ft / 14lb/9ft* / 10lb/8ft
*times recorded
*15:00 Cap
Optional ‘Cash Out’:
3 rounds
50m overhead plate carry
20 cal row
“If you believe in yourself and have dedication and pride – and never quit, you’ll be a winner. The price of victory is high but so are the rewards.”- Paul Bryant
10 rounds
80′ Overhead plate Lunges @ 45lbs / 25lbs / 15lbs
6 power snatch @ 115lb / 75lb/ 35lb hang power snatch
10 power clean and jerk (same)
50 double unders
*2 Person teams alternate each round
*Each Partner will complete 5 total rounds
MARK YOUR CALENDARS
How did Thanksgiving get here so fast?!
A. 12:00 EMOM
Min 1 – 2 Tempo Front Box Squat @ 45-55% of max FS
Min 2 – 4 Strict WTD Pull-up
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat Same weight as Monday
B. 5 rounds
10 DB hang power cleans 40-50 / 20-30 /15
15 butterfly AbMat sit-ups
15 box jumps 24” / 20” / 12”
*15:00 Cap
Scaling Guide:
– 7 – 11 minutes, about 1:45 per round.
“There is no respect for others without humility in one’s self.” – Henri Frederic Amiel
A. In 10:00 Build to a challenging weight (heavier than workout weight) in the Thruster from the rack.
B. 5 rounds
9 ‘heavy’ thrusters @ 115lb / 75lb / 55lb
9 kipping pull-ups
15′ out and 15′ back Overhead KB lunge (one hand) @ 20K / 12K / 8K
10 burpees with 15′ lateral shuffle
1 min rest
*Total time recorded
*25:00 Cap
Scaling Guide:
– 15-23 minutes, about 4:00 per round including the rest.
– Scale Up: 16 kipping pull ups per round.
– Additional scale for beginners 4 rounds
“If you think you can do a thing or think you can’t do a thing, you’re right.”- Henry Ford
A. 21:00 EMOM
Min 1- 2 Squat Snatch build to challenging weight
Min 2- 2 Dip Progressions
Min 3- Rest
B. 10:00 E2O2
Split Jerk x3x5 by feel
*appx 55-75% of max, build up each set
C. 6:00 AMRAP
Barbell Complex
8 Deadlift @ 135 / 85 / 55 lb
6 Hang Power cleans (same)
4 Front Squats (same)
*goal is to approach as an EMOM or E :30 O :30, pace the workout with a specific number of rounds in mind
Scaling Guide:
– 3.5-7 rounds.
– Scale Up: 155 lbs / 95lbs
TODAY IS THE DAY!
*Remember, please do not park in the two spots front and center of the gym – That’s where they’ll be setting up!*
A. In 15:00 – 20:00
Kip Handstand push-up practice / progressions
Then..
5 Sets of 3-6 reps at proper progression
B. 50 Double Unders
800 M Run
750 M Row
50 Double Under
800 M Run
750 M Row
50 Double Under
*25:00 Cap
Optional ‘Cash Out’:
3 Rounds
12 toes to bar
100 M Farmers Walk
Scaling Guide:
– 2 Singles = 1 Double Under
– Scale distances as needed
“There is nothing on this earth more to be prized than true friendship.” -Thomas Aquinas
