3 Rounds
:10 HARD AAB, :20 Slow
Then
4 Rounds
5 KB Taters
5 Burpees over the KB
:30 Handstand Hold
5 Rounds:
20 HSPU
15/12 Calorie AAB
10 Front Squats (155/105lbs)
Rest 2:00 Minutes
10 OHS Hold with PVC
Then,
3 Rounds
5 Inch Worms + Push Up
200m Run
10 Pause OHS with Empty Bar
1X2 Power Position
2×3 Tempo Pull Squat Snatches (lighter than set 1)
Then,
4 @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75%
3 @ 80%
2 @ 85%
10 Double DB Bicep Curls
10 Bent Over Rows (10/arm)
6-20 GHD Hip Extentions
1X2 Power Position
2×3 Tempo Pull Squat Snatches (lighter than set 1)
Then,
4 @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75%
3 @ 80%
2 @ 85%
10 Double DB Bicep Curls
10 Bent Over Rows (10/arm)
6-20 GHD Hip Extentions
1:00 Band Pull Aparts
20 Scap Pull-ups
15 Gymnastic Kip Swings
-Then-
3 Rounds
100m Row
5 Burpees over Rower
7 Wall Balls
On a continuous 24 minute clock:
Every 3 Minutes for 12 Minutes
12 Chest to Bar Pull Ups
15 Heavy Wallballs (10’/9′)
Row for Calories in remaining time
Right into:
Every 3 Minutes for 12 Minutes
15 Heavy Wallballs (10’/9′)
12 Chest to Bar Pull Ups
Row for Calories in remaining time
There is no rest at any point during this piece – a new round starts every 3 minutes.
Score is total calories rowed.
3-5 sets of 20 Weighted Ab-mat sit ups
Athletes should anchor their feet down or have a partner hold their feet in place with knees bent at 90 degrees. Use a light DB (35/25lbs or less) or no weight.
20 Glute Bridges
20 Hip Openers
Then,
20 Air Squats
.33 Miles AAB
15 Empty Bar Pause Back Squat
.20 Miles AAB
10 Jump Squats with empty barr
Full pause in the bottom of each rep. At least one second (or more).
No tempo this week, but a full 1 second pause in the bottom is required. Start around 50% of you 1 RM squat and add weight if mechanics are sound.
Rest 2-4 minutes between sets.
Sets 6 & 5 should be treated as practice, with sets 4 through 1 very heavy.
*************************
Thanksgiving Schedule
Monday & Tuesday = Regular Schedule
Wednesday = 5:30am & 11:30am Only
Thursday = Closed
Friday = 10:00am Only
Saturday = 10:00am
**************************
100 Single Unders
1:30 Internal Shoulder Rotation Stretch
75 Single Unders
20 Empty Bar Good Mornings
50 Single Unders
10 Empty Bar Muscle Snatch
25 Double Unders
4×2 Power Snatch AHAP
4×2 Tempo Snatch Deadlift AHAP
Drop and reset
AMRAP 6 Minutes
9 Hang Power Snatches (75/55lbs)
36 Double Unders
*************************
Thanksgiving Schedule
Monday & Tuesday = Regular Schedule
Wednesday = 5:30am & 11:30am Only
Thursday = Closed
Friday = 10:00am Only
Saturday = 10:00am
**************************
Straight Through:
20 Band Pull Aparts
20 Goblet Squats, moderate weight DB or KB
15 Scap Pull-ups
15 Russian KBS
10 Ring Rows
10 Light Power Cleans
Toes to Bar
AMRAP 4 Minutes
Max Sets of 6 Toes to Bar
Rest 2:00
AMRAP 4 Minutes
Max Sets of 3 Toes to Bar
30 Rounds with a partner*
6 Pull Ups
2 Power Cleans (185/126lbs)
*Working partner switches after every 3 rounds
*************************
Thanksgiving Schedule
Monday & Tuesday = Regular Schedule
Wednesday = 5:30am & 11:30am Only
Thursday = Closed
Friday = 10:00am Only
Saturday = 10:00am
**************************
Lat Smash 1:30 / Side
T-Spine Opener on Foam roller 2:00
Then
3 Rounds:
200m Run
8 Empty Bar OHS/Snatch Balance/Power Position Squat Snatch (on rounds 1,2, and 3 respectively)
Warm Up
1×3 Power Position
2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.
Then,
5 reps @ 60%
4 reps @ 65%
3 reps @ 70%
5 reps @ 65%
4 reps @ 70%
3 reps @ 75%
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
Rest 2-4 minutes between sets, drop and reset.
On a 10 Minute Clock
20 Farmers Hold Stationary Lunges (10 per leg)
20 Curl and Presses
20 S. DB Pull Over
*************************
Thanksgiving Schedule
Monday & Tuesday = Regular Schedule
Wednesday = 5:30am & 11:30am Only
Thursday = Closed
Friday = 10:00am Only
Saturday = 10:00am
**************************
2:00 Banded Ankle Distraction
Then
3 Rounds
7/4 AAB Calories
7 Hang Squat Clean Thrusters (Empty Bar)
7 Box Jumps
5-count to bottom, full pause, fast on the way up; AHAP
21/13 Calorie AAB
Then
5 Rounds
3 Thrusters (155/105lbs)
9 Box Jump ATWOs (24/20″)
2:00 Hip Openers
20 Front Rack Elbow Pointers
Then,
EMOM 9 (:45s on / :15s off)
1-Row Calories
2-Front Rack GFYs (R-leg Lunge + L-Leg Lunge + Squat = 1 GFY)
3-AAB Calories
For Time:
41/33 Calorie Row
19 Front Squats (165/115lbs)
24/19 Calorie AAB
Rest 4:00 Minutes
41/33 Calorie Row
14 Front Squats (185/125lbs)
24/19 Calorie AAB
Rest 4:00 Minutes
41/33 Calorie Row
9 Front Squats (205/135lbs)
24/19 Calorie AAB
Bar is taken from the floor.
Scaled/Modified Weights: 115/75lbs, 135/75lbs, 165/115 lbs