Squat Clean Thruster Ladder
For Time:
10 Reps @ 135/85
8 Reps @ 155/105
6 Reps @ 185/135
4 Reps @ 205/145
2 Reps @ 225/155
1 min rest between sets

These are RX weights, scale as needed. Goal is finish increase with each set and end with a heavy two rep.

5 Supersets:
15 GHD Sit-ups + Max Muscle-ups (Ring or Bar)
Rest 1 Minute Between Sets.

12 min EMOM
6 Deadlifts
6 DB Chest Press

Conditioning
18 min AMRAP:
20 Sumo Deadlifts (185/135)
20 Russian twist (total)
200 m Run
20 KB Goblet Squat (1.5/1 pd)

“LUCKY 13”
3 Rounds for Time
13 Push-Ups
13 Sit-Ups
13 Box Jumps (24/20 in)
13 Kettlebell Swings (1.5/1 pood)
13 Push Presses (45/35 lb)
13 Walking Lunges (each leg)
13 Mountain Climbers
13 Knees-to-Elbows
13 Pull-Ups
13 Parallel Bar Dips
13 Air Squats
13 Back Extensions
13 Burpees

With a Partner
50 Deadlifts
Run 400m
50 Hang Power Cleans
Run 400m
50 Shoulders to OH
Run 400m
50 Thrusters
Run 400m

Barbell 95/65 for all movements
Split reps as desired, one partner works at a time
Run together

Strict Handstand Push-ups
20 Repetitions
Rest 1 Minute
17 Repetitions
Rest 1 Minute
14 Repetitions
Rest 1 Minute
11 Repetitions

AMRAP 15:
30 Double Unders
15 Alt KB Cleans (53/35)
30 Double Unders
15 Russian Twist w/ slam ball total

Cash out:
60 second grip switch challenge

Every 2 minutes for 6 rounds
Backsquat
4 reps, increase every 2 rounds

Conditioning
17 min AMRAP:
60 Alt Dumbbell Snatches (50/35)
50 Slam balls (20/15)
40 Calorie Row or Bike
30 Burpee Box Jumps (24/20)
10 Bar Muscle-ups

Strength
1 Power Snatch + 1 Squat Snatch + 1 OHS (8x1)
Every 1:45

Metcon
15 min Amrap
20 Wall Balls (20/14)
20 Russsian Single Arm KB Swings (1/26)
200m Row

3 Giant Sets
8 – Weighted Good Morning
10 – Reverse Hyper (weighted if possible)
12 – Barbell Bench Press
12 – DB Arnold Press
Max Effort L-Sit hold

Rest 1 Minutes Between All Sets

Conditioning

12 min AMRAP
21-15-9
Push Press (95/65)
Front Rack Lunges with BB total
Mountain Climbers each leg

Front Squat 12-10-8-6-4
20 V Ups between sets

Conditioning
4 Rounds For Time
400m Run
21 KBS (53/35)
15 Box Jumps (24/20)

With a Partner:

2 Rounds
2 minutes at each station with one minute rest between each station
Prowler Push
Sled Drag
Battle Ropes
Tire Flip
Rope Climb

Teams of 3
For Time (30 Minute Cap):
400 Meter Wreck Bag Run (50/35)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Wreck Bag Run (50/35)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Wreck Bag Run (50/35)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

Reminder: On Friday 11/23 we will have a class at 8am and a class at 9am only. Schedule returns to normal on Saturday.

The End

3 Parts Scored Individually

"The End 1"
AMRAP in 3 minutes
20 calorie Row
30 Wall Ball Shots (20/14 lb)
20 Toes-to-Bars
30 Box Jumps (24 in)
20 Kettlebell Sumo Deadlift High-Pulls (75/53 lb)
30 Burpees
20 Shoulder-to-Overheads (135/95 lb)
100 ft Sled Pull
Rest 1 minute

"The End 2"
AMRAP in 6 minutes
Same workout as above
Rest 2 minutes

"The End 3"
For Time
Same workout as above

Athletes complete as many repetitions as possible in 3 minutes, then rest one minute before starting the workout over and completing as many repetitions as possible in 6 minutes. Rest once more (2 minutes) before completing the entire workout in the fastest time possible.

Reminder: We will have one WOD on Thursday! Warmup starts at 7:30am and the Workout starts at 8:00am. On Friday 11/23 we will have a class at 8am and a class at 9am only.

Murph-ish
Thanksgiving Workout
1 Mile Run
100 Pull Ups
150 Sit Ups
200 Push Ups
250 Double Unders
300 Squats
1 Mile Run

No vest. May be scaled to half or partner, or 3/4 the reps.

Reminder: We will have one WOD on Thursday! Warmup starts at 7:30am and the Workout starts at 8:00am. On Friday 11/23 we will have a class at 8am and a class at 9am only.

Clean Complex
8 Sets (On the 2:00):
3 Hang Squat Cleans + 1 Split Jerk
Building in Weight

AMRAP 18:
18 Calorie Bike or Row
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

Reminder: We will have one WOD on Thursday! Warmup starts at 7:30am and the Workout starts at 8:00am. On Friday 11/23 we will have a class at 8am and a class at 9am only.

On the Minute x 3 – 3 Hang Power Snatches
On the Minute x 3 – 2 Hang Power Snatches
On the Minute x 3 – 1 Hang Power Snatch
Build throughout, finishing with a heavy single in the final minute of the EMOM.

AMRAP 16:
12 Barbell Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle-ups
400 m Run

All movements done with two Kettlebells

21-18-15-12-9-6-3
Step up with shoulder press at top (total, not each leg)
Chest press/glute bridge
OH Side Bend (total)
100m Farmer Carry between rounds

1 RM Deadlift
1 RM Shoulder Press

12 min AMRAP
21-15-9
Walking Lunge
Thruster
Push Up

Conditioning
5 Rounds, Each For Time:
20 Calorie Row
10 Barbell Facing Burpees
5 Power Cleans
Rest 2 Minutes Between Rounds.

Round 1 – 65/45
Round 2 – 95/65
Round 3 – 125/85
Round 4 – 155/105
Round 5 – 185/135

“The Ghost”
6 Rounds For Reps:
1:00 Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

Cash out:
100 Kettlebell Swings (70/53)
Rest 1 Minute
100 Sit-Ups

10 min EMOM
3 reps OHS
Increase weight every 2 rounds

Superset
3 x 12 Bulgarian Split Squats, each leg
3 x 18 Barbell Good Mornings
3 x 100 Meter Kettlebell Front Rack Carry

Conditioning
12 min AMRAP "Nancy"
400m Run
15 OHS (95/65)