Sets 1-3 @ 70%
Sets 4-6 @ 75%
5 Rounds for time of:
5 Deadlifts 225/155
10 KB Thrusters 44/26
15/10 Calories Assault Bike/Row/Ski Erg
3 Sets of:
2 Legless Rope Climbs
100′ D-Ball/Sandbag Carry (Bear Hug – Heavy!)
Hang Clean + Jerk
Sets 1-3 @ 75%
Sets 4-6 @ 80%
Sets 7-9 @ 85%
“Turkey Flush”
4 Rounds of:
1 Minute Assault Bike (Cal)
Rest 1 Min
1 Minute Wall Balls
Rest 1 Min
1 Minute Rowing (Cal)
Rest 1 Min
1 Minute Double Unders
Rest 1 Min
All exercises done at around 75%-85% max effort, at a difficult but sustainable pace. Post total cal/reps per round.
EMOM for 5 Minutes:
5 Strict Handstand Push Ups.
12 Days of Thanksgiving?:
1 100 Meter Row
2 Muscle Ups
3 DB Thrusters (35/20 lbs)
4 Burpee Box Jumps/Step-Ups (24/20″)
5 Push-Ups
6 Pull-Ups
7 KB Swings (53/35)
8 Single-Arm DB Snatches(4 each arm; 35/26 lbs)
9 Toes to Bar
10 DB Walking Lunges(35/20 lbs)
11 Ring Dips
12 Man-Makers (35/20 lbs)
Done to the tune of 12 days of christmas
Barbell Warm-Up:
6 Barbell Strict Press
6 Barbell Push Press
6 Front Squat + Jerk (2 Sec pause at bottom of squat)
Rest 1 minute and repeat
Rest 2 minutes between sets.
Pause 2 seconds in the dip and 2 seconds in the receiving position.
Work at 65-70% 1RM
3 Rounds for time of:
40 Double Unders
30 Air Squats
20 KB or DB Rev Alt Lunges 35/25
10 Burpees
KB/DB lunges in front rack
10 Cal X 6 Rounds
Rest 1 min between rounds
Assault bike or Row or Ski Erg or alternate all 3 but try to keep times consistent.
Snatch Lift Off + Snatch
Use 70-75% of your 1RM Snatch
https://youtu.be/RpoTmcGlaSw
Use 80% of your 1RM Snatch
4 Rounds (each for time of):
500 Meter Row
6 Power Cleans 135/95
16 Toes To Bar
Rest 2 minutes
Subs for row are 400m run, 25/20 cal Assault Bike, or 500 meter Ski Erg
3 Sets of:
5-10 Dips
5-10 False Grip Ring Pull Ups
Build to max
4 Rounds of:
3 Rope Climb or 2 Pegboard
12 Toes to Bar
400 Meter Run
Sub 10 burpee strict pull ups for Rope Climb/Pegboard
3 X 100 Meter Farmers Carry 53/35
Sets 1-3 @ 70%
Sets 4-6 @ 75%
For Time:
5 Rounds of:
4 Chest to Bar Pull Ups
13 Shoulder to Overhead 95/65
Then Increase weight for 5 rounds of:
4 Ring Muscle Ups
7 Shoulder to Overhead 135/95
15 Minute time Cap
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Build to max
5 rounds for time of:
Row, 250 m
30 Double Unders
9 Hang Squat Cleans, 115/80 lbs
20 Calorie Assault Bike X 3
Build to Max
Complete as many rounds as possible in 9 mins of:
9 Kettlebell Swings, 53/35 lbs
9 Burpees
9 Kettlebell Swings, 53/35 lbs
9 Box Jumps, 24/20 in
3 Sets of 15 GHD Sit Ups
Rest as needed