- RX -
5 Sets For Load:
3 Back Squats
- INTERMEDIATE -
5 Sets For Load:
3 Back Squats
- BEGINNER -
5 Sets For Load:
3 Back Squats
Post-Workout:
5 Sets:
:45 Wall Sit
10 Single-Arm Ring Rows / Arm
Pre-Workout
5 Sets For Load:
5 Push Presses
- RX -
5 Rounds For Time:
10 Strict Handstand Push-ups
20 GHD Sit-ups
- INTERMEDIATE -
5 Rounds For Time:
5 Handstand Push-up Negatives
20 GHD Sit-ups
- BEGINNER -
5 Rounds For Time:
10 Seated DB Strict Press
20 Sit-ups
“Light Linda”
- RX -
For Time:
24-21-18-15-12-9-6-3
Deadlift (body weight)
Bench Press (3/4 body weight)
Squat Clean (1/2 body weight)
- INTERMEDIATE -
For Time:
24-21-18-15-12-9-6-3
Deadlift (3/4 body weight)
Bench Press (1/2 body weight)
Squat Clean (1/4 body weight)
- BEGINNER -
For Time:
16-14-12-10-8-6-4-2
Deadlift (95/65#)
Bench Press (75/55#)
Squat Clean (45/35#)
Strength Work
For Load:
5 Deadlifts (50%)
3 Deadlifts (60%)
2 Deadlifts (70%)
1 Deadlift (75%)
1 Deadlift (80%)
1 Deadlift (85%)
...then
3+ Deadlifts (90%)
Half 5K
- RX -
For Time:
Run 2.5K
- INTERMEDIATE -
Same as RX
- BEGINNER -
Same as RX
Pre-Workout:
On a 3:00 Clock:
1:00 Max Burpees to Target
Then,
2:00 Max Single-Leg Squats
- RX -
Every 5:00 x 5 Rounds:
200m Run
10 Candlesticks
10 Ball Slams (20/14#)
10 Burpees
200m Run
- INTERMEDIATE -
Every 5:00 x 5 Rounds:
200m Run
10 Candlesticks
10 Ball Slams (20/14#)
10 Burpees
200m Run
- BEGINNER -
Every 5:00 x 5 Rounds:
200m Run
10 Sit-ups
10 Ball Slams (14/10#)
10 Air Squats
200m Run
Pre-Workout:
Build to a heavy 3-position power clean
“Extended Elizabeth”
- RX -
For Time:
21-18-15-12-9-6-3
Power Cleans (135/95#)
Ring Dips
- INTERMEDIATE -
For Time:
18-15-12-9-6-3-3
Power Cleans (115/75#)
Ring Dips
- BEGINNER -
For Time:
18-15-12-9-6-3-3
Power Cleans (75/55#)
Push-ups
- RX -
For Time:
1000/800m Row
50 Thrusters (45/35#)
30 Pull-ups
750/600m Row
25 Thrusters
15 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups
- INTERMEDIATE -
For Time:
800/600m Row
30 Thrusters (45/35#)
15 Pull-ups
600/500m Row
20 Thrusters
12 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups
- BEGINNER -
For Time:
500/400m Row
30 Thrusters (45/35#)
15 Jumping Pull-ups
500/400m Row
20 Thrusters
12 Jumping Pull-ups
300/200m Row
15 Thrusters
9 Jumping Pull-ups
Skill Work
4 Sets:
Max Strict Pull-ups
- Rest 1:00 between sets.
Pre-Workout:
Build up to a heavy 3-rep snatch-grip deadlift
- RX -
For Time:
60 Snatches (135/95#)
- INTERMEDIATE -
For Time:
60 Snatches (115/75#)
- BEGINNER -
For Time:
60 Snatches (75/55#)
Pre-Workout:
On a 8:00 Clock:
Max Distance Row, Bike, Ski, or Run
- Alternate work and rest with a partner.
- RX -
For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
- INTERMEDIATE -
For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
- BEGINNER -
For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Pre-Workout:
Build up to a 3-rep back squat
- RX -
For Time:
20 Back Squats (225/155#)
40 Toes-to-Bars
60/40 Calorie Row
- INTERMEDIATE -
For Time:
20 Back Squats (155/105#)
40 Toes-to-bars
60/40 Calorie Row
- BEGINNER -
For Time:
20 Back Squats (95/65#)
40 Sit-ups
50/35 Calorie Row
Pre-workout:
EMOM 8:
4 box step overs
4 box jump
4 box jump over
-RX-
AMRAP 5:
1 squat clean (165/110 lb)
1 jerk
- INTERMEDIATE -
AMRAP 5:
1 squat clean (135/95 lb)
1 jerk
- BEGINNER -
AMRAP 5:
1 squat clean (95/65 lb)
1 jerk
- RX -
6 Rounds For Time:
21/15 Calorie Bike
21 Box Jumps (24/20")
21 Sit-ups
- Alternate full rounds with a partner.
- INTERMEDIATE -
6 Rounds For Time:
21/15 Calorie Bike
21 Box Jumps or Step-ups (24/20")
21 Sit-ups
- Alternate full rounds with a partner.
- BEGINNER -
6 Rounds For Time:
15/10 Calorie Bike
21 Box Jumps or Step-ups (20/12")
21 Sit-ups
- Alternate full rounds with a partner.
Skill Work
EMOM 12:
Minute 1 | 2 High Box Jumps
Minute 2 | :30 L-Hold Hang
Pre-Workout:
Build to a heavy 2-rep front rack lunge
- RX -
3 Rounds For Time:
50 Alternating Single-Leg Squats
7 Muscle-ups
10 Hang Power Cleans (175/125#)
- INTERMEDIATE -
3 Rounds For Time:
50 Single-Leg Squats to Box (20")
7 Chest-to-Bar Pull-ups
10 Hang Power Cleans (135/95#)
- BEGINNER -
3 Rounds For Time:
35 Alternating Reverse Lunges
7 Pull-ups
10 Hang Power Cleans (75/55#)
- RX -
For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1
- INTERMEDIATE -
For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1
- BEGINNER -
For Load:
Muscle Snatch
3-3-3-3-3
Power Snatch
3-3-3-3-3
Squat Snatch
2-2-2-2-2
Skill Work
For Completion:
21-15-9
GHD Hip Extensions
GHD Back Extensions
- RX -
3 Rounds For Time:
500/400m Row
21 Push-ups
12 Strict Toes-to-Rings
- INTERMEDIATE -
3 Rounds For Time:
400/300m Row
15 Push-ups
9 Strict Toes-to-Rings
- BEGINNER -
3 Rounds For Time:
400/300m Row
15 Assisted Push-ups
9 Hanging Knee Raises on Rings
Skill Work
5 Sets:
1:00 Strict Chin-ups
1:00 False Grip Ring Rows
- RX -
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)
From 5:00-10:00
EMOM 5:
5 Thrusters (95/65#)
From 10:00-15:00
EMOM 5:
5 Thrusters (115/75#)
- Continue adding 20 / 10# every 5:00 for as long as you are able
- INTERMEDIATE -
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)
From 5:00-10:00
EMOM 5:
5 Thrusters (85/60#)
From 10:00-15:00
EMOM 5:
5 Thrusters (95/65#)
- Continue adding 10 / 5# every 5:00 for as long as you are able
- BEGINNER -
From 0:00-5:00
EMOM 5:
5 Thrusters (45/35#)
From 5:00-10:00
EMOM 5:
5 Thrusters (55/45#)
From 10:00-15:00
EMOM 5:
5 Thrusters (65/55#)
- Continue adding 10# every 5:00 for as long as you are able
- RX -
For Time:
21 Deadlifts (225/155#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run
- INTERMEDIATE -
For Time:
21 Deadlifts (155/105#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run
- BEGINNER -
For Time:
21 Deadlifts (95/65#)
400m Run
15 Deadlifts
300m Run
12 Deadlifts
200m Run
9 Deadlifts
200m Run
Skill Work
2 Sets:
1:00 GHD Sit-ups
1:00 Plank Hold
1:00 Good Mornings
From our family to yours,
HAPPY THANKSGIVING!
Pre-Workout:
Build to a 1-rep squat or power snatch
- RX -
9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1
- INTERMEDIATE -
9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1
- BEGINNER -
9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1
Pre-Workout:
EMOM 10:
3 Weighted Strict Pull-ups
- RX -
AMRAP 7:
7 Box Jumps (30/24")
7 Chest-to-Bar Pull-ups
- INTERMEDIATE -
AMRAP 7:
7 Box Jumps (24/20")
7 Pull-ups
- BEGINNER -
AMRAP 7:
8 Box Step-ups (24/20")
7 Ring Rows