A. 15:00 EMOM
Min 1 – 3 Tempo Front Box Squat @ 55-65% of max FS
Min 2 – 5 Strict WTD Pull-ups
Min 3 – Rest
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat
B. 4 Rounds
8/ arm Dumbbell Snatches @ 40-50 / 20-30 / 15 (one hand, alternate R/L as desired)
8 / Leg Box Step-ups @ 24/20/12
10 Burpees
40 Double Unders
*Time recorded
Hoodie Pre-Orders are due by Thursday at midnight! Don’t miss out!
Order here
A. 21:00 EMOM
Min 1 – 1 Deadlift
Min 2 – 2/ arm SA KB / DB Strict Press
Min 3 – Rest
*Build to a challenging weight in each exercise
B.12:00 AMRAP
200 M Run
6 TTB
12 Wall Balls @ 20 / 14 / 10
*rounds + reps recorded
Optional ‘Cash Out’:
3 rounds
15 Russian Swings
8/Leg Walking Lunges
“Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.”- Denis Waitley
A. 21:00 EMOM
Min 1 – 1 Deadlift
Min 2 – 2/ arm SA KB / DB Strict Press
Min 3 – Rest
*Build to a challenging weight in each exercise
B.12:00 AMRAP
200 M Run
6 TTB
12 Wall Balls @ 20 / 14 / 10
*rounds + reps recorded
Optional ‘Cash Out’:
3 rounds
15 Russian Swings
8/Leg Walking Lunges
“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.” – Jesse Owens
A. In teams of 2, For Time:
1600 M Run Relay
(Each partner alternates 400 m runs)
20 bumper plate burpees @ 45/25 /15
(each partner does 20 one person works at a time)
100 Double Under
(each partner does 100, one person works at a time)
20 bumper plate burpees @ 45/25 /15
(each partner does 20 one person works at a time)
1600 M Run Relay
(Each partner alternates 400 m runs)
Don’t forget about our blanket drive! The box will be here until December 2nd.
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?!
