4 Sets:
1-arm DB Press, each arm x 6
DB horizontal row, each arm x 8
3 Rounds For Time:
400m Run
30 Thrusters (45/35)
20 Pull Ups
4 Sets:
1-arm DB Press, each arm x 6
DB horizontal row, each arm x 8
3 Rounds For Time:
400m Run
30 Thrusters (45/35)
20 Pull Ups
Clean Complex:
Power Clean + Hang Squat Clean + Front Squat
1 + 1 + 1
Build to a heavy set.
*No misses!
AMRAP 10:
10 DB Snatches (50/35)
30 Double-Unders
*Scale DUBs to 45 single-unders.
Back Squat 5-3-3-3
#1: 5 reps @ 87%
#2: 3 reps @ 90%
#3: 3 reps @ 90%
#4: 3 reps @ 90%
5 Sets:
Every 90 Seconds do:
6 Power Snatches (135/95)
then Max Reps Bar Muscle Ups
*Rest 1 minute between rounds.
**Record BMU reps.
***Scale BMUs to C2B pull-ups, pull-ups, or ring rows.
4 Sets:
Max reps Shoulder Press + 3 Push Press
All sets at 80% of Shoulder Press max
*Record shoulder press reps.
4 Rounds:
30 Cal Row @ max effort
*Rest 5 minutes between rounds.
**Record fastest time on board.
Deadlift:
Every 3 minutes for 15 minutes,
3 Reps increasing load.
#1: 3 reps @ 75%
#2: 3 reps @ 80%
#3: 3 reps @ 85%
#4: 3 reps @ 90%
#5: 3 reps @ 90+%
3 Sets:
10 Steps-ups per leg w/light DBs
10 Cossack Squats, holding DB
:30 Plank
*Score: Christmas tree up before or after Thanksgiving?
3 Sets:
12 Sumo Deadlift High Pulls (105/75)
12 Ring Dips
EMOM 16:
1. 15/12 Cal Row
2. 10 HSPU
3. 10 DB Snatches (65/45)
4. 8 Burpee Pull Ups
*Score: Which one of these four movements was your favorite?
Squat Clean + Front Squat
1 + 5
1 + 4
1 + 3
1 + 2
1 + 1
*Build to a heavy set
For Time:
10-9-8-7-6-5-4-3-2-1
Wall-Balls (30/20)
Box Jumps (24/20)
Back Squat 5-5-3-3-3
Back Squat for load:
#1: 5 reps @ 85%
#2: 5 reps @ 85%
#3: 3 reps @ 87%
#4: 3 reps @ 87%
#5: 3 reps @ 90%
3 Rounds For Time:
5 Muscle Ups
10 Hang Power Cleans (135/95)
15 Box Jumps
3 Sets:
Max reps shoulder press + 5 Push Press
All sets at 75% of press max
*Record shoulder press reps.
20 Minutes – Steady State
20 Russian KBS (53/35)
30 Walking Lunges
40 Sit Ups
50 Double Unders
*Score: Have you started Christmas shopping?
**Scale DUBs to 75 singles.
Deadlift
5’s @ 75% – 80%
1’s increasing load
#1: 5 reps @ 75%
#2: 1 rep
#3: 5 reps @ 75%
#4: 1 rep
#5: 5 reps @ 80%
#6: 1 rep
#7: 5 reps @ 80%
#8: 1 rep
4 Sets:
Leg circle progression x 5 each direction
Waiter Squats x 10, each side
10 Sets Not for Time:
5 Strict Pull Ups
5 Strict HSPU
Every 3 minutes for 5 rounds:
250m Sprint
Every 2 minutes for 12 minutes:
2 x Clean + Front Squat
Start at 75% and build to heavy set
Ladder 8
2, 4, 6, 8, 10, 12, etc…
Power Clean & Jerk (95/65)
TTB
Bench Press 6×3
For Time:
300 Double Unders
At the start of every minute do 10 Wallballs
Deadlift 5×5
Every 3 minutes for 15 minutes,
5 Reps increasing load:
#1: 5 reps @ 70%
#2: 5 reps @ 75%
#3: 5 reps @ 80%
#4: 5 reps @ 85%
#5: 5 reps @ 85%+
4 Sets NOT for Time:
12 lateral box step overs
10 Cossack Squats
8 Candlesticks
*Who would win… Freddy, Michael or Jason?
4 Sets:
1-arm DB press x 8, each arm
Barbell Row x 10
AMRAP 15:
3 Power Snatches
1 Rope Climb
3 Sets at 135/95
3 Sets at 155/105
As many as possible at 185/125
Clean Complex
5 Sets:
Clean + Front Squat + Hang Clean
2 + 2 + 1
Work between 75% – 85% of Clean 1RM
10 Rounds For Time:
6 Pull-Ups
9 Push-Ups
12 Walking Lunges
Time Cap: 12 Minutes
Back Squat:
#1: 5 reps @ 80%
#2: 5 reps @ 80%
#3: 5 reps @ 80%
#4: 5 reps @ 83%
#5: 5 reps @ 83%
AMRAP 9:
3 Power Cleans (205/155)
6 Ring Dips
9 TTB
3 Sets:
Max reps Shoulder Press + 5 Push Press
*All sets at 70% of press max.
**Record shoulder press reps.
Every 4 minutes for 4 rounds:
30 Double Unders
20/15 Cal Row
10 Thrusters (95/65)
*Scale DUBs to 45 Single-Unders
Deadlift:
Build up to a 3RM, then drop 10% and do 3 x 3.
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
4 Sets:
1-arm Farmer Carry, 50m each arm (70/53)
20 Hollow Body Rocks
3 Sets:
1-arm Bottoms Up KB press, 8 each arm
1-arm Upright Row, 10 each arm
EMOM 16:
Snatch
5 sets @ 70%
5 sets @ 75%
6 sets to build to a heavy single for the day
*Record heavy single.
Clean Complex:
Every 3 min for 12 minutes
1 x (Power Clean + Front Squat + Hang Clean)
15 Banded Tricep Pressdown
*Increase weight each round.
For Time:
40-30-20-10
Kettlebell Swings (53/35)
Alternating Single Leg Toes To Bar
3 Wall Walks at the end of each round
*16 min time cap
Back Squat 5×5
#1: 5 reps @ 80%
#2: 5 reps @ 80%
#3: 5 reps @ 80%
#4: 5 reps @ 80%
#5: 5 reps @ 80%
Every 4 minutes for 4 rounds:
Run 400m
1 unbroken set of bar muscle-ups
*Scale BMUs to C2B pull-ups, pull-ups or ring rows.
**Score is number of MUs.
Shoulder Press 10-8-6-4-2
Shoulder Press for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps
Increase weight by feel.
AMRAP 14:
In Teams of 2 or 3
2, 4, 6, 8, 10, etc…
KBS (70/53)
Burpee Box Jump Overs
Deadlift Waves:
#1: 7 reps @ 73%
#2: 5 reps @ 78%
#3: 3 reps @ 83%
#4: 7 reps @ 75%
#5: 5 reps @ 80%
#6: 3 reps @ 85%
4 Sets:
Leg circle progression x 5 each direction
Waiter Squats x 10, each side
4 Sets:
1-arm DB Press, each arm x 6
1-arm DB Horizontal Row, each arm x 8
2 Rounds For Time:
100 Double Unders
3 Sets
8 Power Snatch (115/75)
12 Pull Ups
*Scale DUBs to 150 singe-unders.
Not for Time:
10 Rounds
3 Squat Cleans + 100m Sled Pull (90/60)
*Rest as needed between sets.
**Work up in weight.
***Record Squat Clean weight.
Back Squat 8-6-6-6-6
#1: 8 reps @ 78%
#2: 6 reps @ 78%
#3: 6 reps @ 78%
#4: 6 reps @ 78%
#5: 6 reps @ 78%
For Time:
30 Cal Echo Bike (38 Cal Assault Bike)
30 Pull-Ups
30 Burpees
*50 cal on rower if needed.
3 Sets:
Max reps shoulder press + 3 Push Press
All sets at 65% of press max!
*Record shoulder press max reps for each set.
EMOTM 12:
1. 12 Cal Row
2. 12 Wallballs (30/20)
3. 12 Box Jumps
*Score: If you could name yourself, what would it be?
Deadlift 7-5-3-7-5-3
#1: 7 reps @ 70%
#2: 5 reps @ 75%
#3: 3 reps @ 80%
#4: 7 reps @ 73%
#5: 5 reps @ 78%
#6: 3 reps @ 83%
4 Sets Not for Time:
8 Waiter Squats, each side
8 Candlesticks
EMOTM 10:
Odd: 2-5 Strict Pull Ups
Even: 2-5 Strict HSPU
AMRAP 20:
Thruster Ladder:
400m Run
5 Thrusters @ 75/55
4 Thrusters @ 95/65
3 Thrusters @ 115/75
2 Thrusters @ 135/95
1 Thruster @ 155/105
*Score is number of thrusters completed.
**Begin each round w/ 400m run.
***Start back at the top after completing “1 Thruster”.