Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Front Squat

Performance and Fitness:

2 EMOM 10

80% or RPE 8

**Racks only if you can not clean this load.

Part 2 – Conditioning:

“Robbing Peter”

Performance:

AMRAP 12

10 BXJ 24/20

10 HSPU

**E2MOM

7 Hang Power Cleans 115/75

**Start WOD with BXJ
Fitness:

AMRAP 12

10 BXJ

10 HSPU progression

**E2MOM

7 Hang Power Cleans RPE 6

**Start WOD with BXJ

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Deadlift

Performance and Fitness:

10×3 climbing first 5 sets then across the last 5 sets.

**Should be heavier than 2 weeks ago

Part 2 – Conditioning:

“Double Dare”

Performance:

AMRAP 5

10 Thrusters 95/65

10 Swings 32/24

rest 3 min

AMRAP 5

10 Wall Ball 20/14

10 KB High pull 32/24
Fitness:

AMRAP 5

10 Thrusters RPE 5

10 Swings

rest 3 min

AMRAP 5

10 Wall Ball

10 KB High pull

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