Every 2 minutes for 6 minutes:
1 set of max pull ups (minus 2-3 reps)
10 Rounds For Time:
5 Power Cleans (205/135)
10 Push Ups
20 Sit Ups
Every 2 minutes for 6 minutes:
1 set of max pull ups (minus 2-3 reps)
10 Rounds For Time:
5 Power Cleans (205/135)
10 Push Ups
20 Sit Ups
Front Rack Forward Lunges for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
AMRAP 8:
8 Sumo Deadlift High Pull (95/65)
25 Double-Unders
8 Thrusters (95/65)
25 Double-Unders
*Scale DUBs to 40 single-unders.
Overhead Squat 6×5
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
#6: 5 reps
Open 16.3
Complete as many rounds and reps as possible in 7 minutes of:
• 10 power snatches (Men:75#, Women:55#)
• 3 bar muscle-ups
4 Rounds For Time:
In teams of 2 or 3
250m Farmer Carry (230/160)
250m Sled Pull (90/60)
1000m Row
Push Press:
Build to a heavy single, then do:
5 @ 80%
5 @ 75%
AMRAP @ 70%
5 Rounds For Time:
12 Deadlifts (185/125)
10 Bar over burpees
Every 2 minutes for 6 minutes:
1 set of max pull ups (minus 3-4 reps)
AMRAP 18:
60 Double-Unders
20 Wallballs (20/14)
10 Tire Flips
5 Dball/Sandbag Over the shoulder
*Scale DUBs to 90 single-unders.
Front Rack Lunges:
#1: 12 reps
#2: 12 reps
#3: 12 reps
#4: 12 reps
3 Rounds For Time:
400m Run
12 Hang Power Cleans (185/125)
18 Toes to Bar
Nicole
AMRAP in 20 minutes of:
• 400m run
• Pull-ups (max reps)
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
• Deadlift 1.5x bodyweight
• Benchpress 1x bodyweight
• Clean 3/4x bodyweight
Filthy Fifty
• 50 Box jump (24/20)
• 50 Jumping pull-ups
• 50 Kettlebell swings (35/26)
• 50 Walking lunges
• 50 Knees to elbows
• 50 Push press (45/35)
• 50 Back extensions
• 50 Wall ball shots (20/14)
• 50 Burpees
• 50 Double unders
Sled Drag
50′ Build to as heavy as possible.
Open 15.1
AMRAP 9 minutes:
• 15 Toes-to-Bar
• 10 Deadlifts (115/75)
• 5 Snatches (115/75)
Bear Complex
5 Rounds for Max Load:
Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press
You must hold on to the bar for the entire round.
Back Squat:
Build up to a 1RM
#1: 1 rep
AMRAP 7
Burpee Bar Muscle Ups
*Scale BMUs to C2B pull-ups, or pull-ups.
Every 90 seconds – Press
Find a 1RM of each:
Rounds 1-6: Shoulder Press
#1: 1 rep
Rounds 7-12: Push Press
#1: 1 rep
4 Rounds For Time:
15m Axle Bar Walking lunges (95/65)
10 Box Jump Overs
5 D-Ball Over the Shoulder
Deadlift
Build to a 1RM
#1: 1 rep
3 Sets Not For Time:
20 Bird Dogs (10/side)
:30 sec side-plank hold each side
Jackie
For time:
• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups
Clean
Every 90 seconds for 18 minutes:
1 Clean
Build to 1RM
#1: 1 rep
For time:
100 Double Unders
75 Sit Ups
50 Air Squats
25 Burpees
Back Pause Squat – 3 sec.
*light/mod – maintain speed and position out of the bottom.
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
AMRAP 10
7 OHS (115/75)
3 Muscle Ups
5 Sets Not for Time:
100′ Farmer Carry – HASP
20 Lateral Box Step Overs (10/side)
20 Cossack Squats (holding light DB)
10 Ring Dips
*Favorite Thanksgiving dessert?
DANIEL
For time:
•50 Pull-ups
•400 meter run
•95/65 pound Thruster, 21 reps
•800 meter run
•95/65 pound Thruster, 21 reps
•400 meter run
•50 Pull-ups
Clean:
EMOM 13
#1: 1 rep @ 70%
#2: 1 rep @ 70%
#3: 1 rep @ 70%
#4: 1 rep @ 70%
#5: 1 rep @ 70%
#6: 1 rep @ 75%
#7: 1 rep @ 75%
#8: 1 rep @ 75%
#9: 1 rep @ 75%
#10: 1 rep @ 75%
#11: 1 rep @ 80%
#12: 1 rep @ 85%
#13: 1 rep @ 90%
For Time:
15, 12, 9
Power Cleans (135/95)
Bar Over Burpees
Back Squat 3-3-3-2
#1: 3 reps @ 90%
#2: 3 reps @ 90%
#3: 3 reps @ 90%
#4: 2 reps @ 93-95%
For Time:
27 Cal Row
21 Deadlifts (225/155)
15 Burpee Box Jump Overs
9 Muscle Ups
*Scale MUs to 14 C2B pull-ups, pull-ups or ring rows.
4 Sets:
Max reps shoulder press + 3 Push Press
All sets at 85% of shoulder press max.
*Record shoulder press reps.
For Time:
21, 18, 15, 12, 9
Wall-Balls (20/14)
8 calories on Echo Bike after each round.
*If not enough Echo Bikes, do:
10 cal Assault Bike or 13 cal Row
Deadlift
7-5-3 Waves:
#1: 7 reps @ 75%
#2: 5 reps @ 80%
#3: 3 reps @ 85%
#4: 7 reps @ 80%
#5: 5 reps @ 85%
#6: 3 reps @ 90%
3 Sets:
10 Steps-Ups per leg w/light DBs
10 Cossack Squats w/light DB
:30 Plank
*Score- Favorite Thanksgiving Day dish?
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?