Happy Thanksgiving!

Perform 100 Burpees for time.

Gobble Gobble!

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Jerk

Performance and Fitness:

5 min skill

10 min work up to a heavy single

Part 2 – Conditioning:

“Zimbabwean Queen”

Performance:

AMRAP 20

10 Burpee

10 TTB

40 Dubs
Fitness:

AMRAP 20

10 Burpee

10 TTB progression

40 Speed Steps/ 60 singles

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness:

Clean

5 min skill

12 min work up on complex:

1 power clean + 1 clean

Part 2 – Conditioning:

“The Man Show”

Performance:

For Total Time:

5-4-3-2-1

Deadlift 275/185

Ring Muscle up

rest 3 min

5-4-3-2-1

Power Clean 155/105

Bar Muscle up
Fitness:

For Total Time:

5-4-3-2-1

Deadlift RPE 8

Complex: 3 Pull up/ Progression + 3 Dip/push progression

rest 3 min

5-4-3-2-1

Power Clean RPE 8

Complex: 3 Pull up/ Progression + 3 Dip/push progression

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance:

Back Squat

1×5 70% 1×3 75% 1×1 80% 1×5 75% 1×3 80% 1×1 85% 1×5 80% 1×3 85% 1×1 90%

Rest 90 sec MAX between sets

If you made all intervals last week, increase loads 5# this week, if you missed any last week, repeat those loads.

Fitness:

9×3 Climbing to heavier than last week.

 

Part 2 – Conditioning:

“The Killers”

Performance:

For Time:

50-40-30-20-10

Med Ball Clean 20/14

25-20-15-10-5

S2OH 115/75
Fitness:

For Time:

50-40-30-20-10

Med Ball Clean

25-20-15-10-5

S2OH RPE 6

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness:

Pause Jerk

5 min skill

12 min to work to a heavy double

**3 sec pause in the dip.

Part 2 – Conditioning:

“Hit The Deck”

Performance:

AMRAP 15

1-2-3-4-5…

S2OH 135/95

2 Rope Climbs

1-2-3-4-5…

Muscle up
Fitness:

AMRAP 15

1-2-3-4-5…

S2OH RPE 7

4 Rope Climbs Progression

1-2-3-4-5… Complexes of:

3 dip/progression

3 pull up progression

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness:

Deadlift

Every 30 sec for 7 min

2 Deads @ 75%-80%

Part 2 – Conditioning:

“Spyro Gyro”

Performance:

AMRAP 10

5 BXJ 24/20

5 TTB

EMOM Ladder

1-2-3-4-5-6…

Deads 225/155

**Begin WOD with 1 dead
Fitness:

AMRAP 10

5 BXJ

5 TTB Progression

EMOM Ladder

1-2-3-4-5-6…

Deads RPE 7

**Begin WOD with 1 dead

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness:

Clean

5 min skill

12 min work up to a heavy double.

these are full cleans unless there are mobility limitations, then power is acceptable.

Part 2 – Conditioning:

“Alice on Acid”

Performance:

For time:

21-18-15-12-9-6-3

Burpee

KBS 24/16

*After rounds 200m sandbag run
Fitness:

For time:

21-18-15-12-9-6-3

Burpee

KBS 24/16

*After rounds 200m sandbag run

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness:

Back Squat

Performance:

1×5 70% 1×3 75% 1×1 80% 1×5 75% 1×3 80% 1×1 85% 1×5 80% 1×3 85% 1×1 90%

**Rest a strict 90 sec between sets

**If you made all sets last week, increase 5# this week on all sets. If you missed any last week, repeat those loads.

 

Fitness:

9×3 Climbing to heavier than last week.

Part 2 – Conditioning:

“DT’s Nightmare”

Performance:

On a 12 min ascending clock:

400m run

-then-

3 rounds

12 Deads 155/105

9 hang power clean 155/105

6 Jerks 155/105

-then-

with any remaining time

AMRAP

Muscle ups
Fitness:

On a 12 min ascending clock:

400m run

-then-

3 rounds

12 Deads RPE 7

9 hang power clean same barbell

6 Jerks same barbell

-then-

with any remaining time

AMRAP

3 Pull up progression

3 ring dip or pushing progression

**Score is time + reps

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness:

5 min empty bar skill, then:

12 min to work to a heavy complex of:

1 Power Snatch + 1 Overhead Squat

**If limited on mobility, work to a heavy power snatch double

Part 2 – Conditioning:

Performance:

Open 14.2

E3MOM for as many as possible

From 0:00-3:00

2 rounds

10 OH Squat 95/65

10 C2B pull ups

From 3:00-6:00

2 Rounds

12 OHS

12 C2B

From 6:00-9:00

2 Rounds

14 OHS

14 C2B

Continue the ladder until you miss the 3 min interval

Fitness:

OHS @ RPE 4

Pull up progression