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seven 90-second rounds: 3x thruster @ 185/125-lbs. 6x box jump, 24/20" platform max bar muscle-up --or-- pull-up option in remaining time Rest exactly 90 seconds between rounds.
In Gym: five rounds for time: 400m run 21x sumo deadlift high-pull @ 95/65-lbs.
back squat 5-5-3-3-1-1-1 1 ¼ back squat 12-12-12
21-15-9 hang power snatch @ 95/65-lbs. burpee then, 10 minutes to build up to a heavy hang power snatch single.
for time: 10-9-8-7-6-5-4-3-2-1 deadlift @ 275/185-lbs. *In between each set of deadlifts, complete 25x air squat.
In Gym: every minute, on-the-minute, for 12 minutes: odd minutes: 5x weighted strict pull-up --or-- strict pull-up even minutes: 5x weighted ring dip --or-- ring dip option then, every minute, on-the-minute, for 12 minutes: odd minutes: max calorie row even minutes: dumbbell farmer's hold @ 100/70-lbs. This workout is scored by the total number of calories rowed in 12 minutes.
In Gym: three rounds for time: 25x swing @ 70/55-lbs. 25x push press @ 115/75-lbs.
Rest Day - Thanksgiving
In Gym: 10 rounds for time: 150m run 10x toes-to-bar 10x burpee --rest 30 seconds--
five rounds; begin every four minutes: 500/450m row 15x box jump, 24/20" platform 15x wall ball @ 20/14-lbs., 10/9-ft. *Today's score is your total remaining time across all rounds.
clean and jerk (can be power or squat clean today) 2-2-2-2-2 Begin each round every three minutes. then, 1 minute of max clean and jerk at 70% heaviest weight.
"Staggered Cindy" 10 sets*, as many rounds as possible in two minutes, rest exactly one minute between sets: 5x pull-up 10x pushup 15x squat *Continue each set exactly where the last set finished.
"Nancy" five rounds for time: 400m run 15x overhead squat @ 95/65-lbs.
three rounds for time: 12x deadlift @ 315/205-lbs. 21x box jump, 24/20" platform
five rounds for time: 500m row 15x dumbbell shoulder press @ 70/50-lbs. 30x walking lunge (bodyweight)
for time: 7x rope climb, 15-ft. 200m front rack carry @ 100/70-lbs. 5x rope climb 200m front rack carry 3x rope climb 200m front rack carry 1x rope climb
front squat 7-7-5-5-3-3-3 then, 1 minute max front squat at heaviest weight.
in teams of two, as far as possible in 18 minutes, calling time if finished: 30x clean and jerk @ 135/95-lbs. 15x synchro burpee 30x thruster @ 95/65-lbs. 60x chest-to-bar pull-up 30x thruster 15x synchro burpee 30x power snatch @ 135/95-lbs. *Only one partner may work at a time in all movements aside from the burpees, where partners work in synchronicity.
for total repetitions: 4 minutes: max row (calories) 1 minute: max swing @ 55/35-lbs. 1 minute: max strict ring dip 2 minutes: max swing @ 55/35-lbs. 2 minutes: max strict ring dip 3 minutes: max swing @ 55/35-lbs. 3 minutes: max strict ring dip then, three sets: 5 per side: kettlebell turkish get-up
as many rounds as possible in 15 minutes: 200m run 25-ft. handstand walk OR 3x wall climb 7x strict toes-to-bar **Add an additional 25-ft. handstand walk or 3x wall climb for every additional round.
"Chad 1000x" With a 20-inch box and up to 45/35-lbs.: Option #1: 40-minute AMRAP of step-ups -Team of two, one person works at a time -Partners accrue reps together, stopping at 1000 reps Option #2: 50-minute AMRAP of step-ups -Team of two, one person works at a time -Partners accrue reps together, stopping at 1000 reps Option #3: 40-minute AMRAP of step-ups, individual workout Option #4: 50-minute AMRAP of step-ups, individual workout Option #5: full rep scheme (1000 reps) or get as far as you can (will likely go over 60 minutes and we will move you to another part of the gym)
bench press 5-5-5-5-5 *Begin each round every three minutes. then, superset: dumbbell shoulder press 10-10-10 dumbbell bent-over row 10-10-10
three rounds for time: 400m run 25x pull-up 15x hang power snatch @ 75/55-lbs.
for time: 40-30-20-10 step-up @ 50/35-lbs., 24/20" platform 12-9-6-3 squat clean @ 165/115-lbs.
five rounds for time: 500m row 50x double under 15x burpee
In Gym: five rounds; rest exactly one minute between rounds: 90 seconds: hang power clean @ 135/95-lbs. 90 seconds: pushup
TURBO SATURDAY "You're A Jerk Complex" 1 push jerk + 2 split jerk 1-1-1-1-1-1 *Begin each round every 2 minutes. "Toesey Woesey" as far as possible in 10 minutes: 50x toes-to-bar *push through at 5 minutes* 100x single-arm snatch @ 50/35-lbs. -max toes-to-bar in remaining time "1K Plus" in teams of two, two rounds for time: 1000m row 20x (burpee + box jump over), 24/20" platform *Each partner completes one round. This workout is performed relay style.
In Gym: all for time: two rounds: -20x front rack lunge @ 125/85-lbs. -20x front squat -200m medicine ball run @ 20/14-lbs. + two rounds: -7x wall climb -20x wall ball @ 20/14-lbs. -200m medicine ball run
deadlift 1-1-1-1-1-1-1 Begin each round every three minutes.