Build To A Heavy Complex
1 Power Snatch
3 Overhead Squats
AMRAP 4:
15/12 Calorie Bike
15 Power Snatches (95/65)
15 Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
12/9 Calorie Bike
12 Power Snatches (115/85)
12 Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Bike
9 Power Snatches (135/95)
9 Box Jump Overs (24/20)
For Time:
100 Double Unders
50 Single Dumbbell Hang Clean and Jerks (50/35)
80 Double Unders
40 Single Dumbbell Hang Clean and Jerks (50/35)
60 Double Unders
30 Single Dumbbell Hang Clean and Jerks (50/35)
40 Double Unders
20 Single Dumbbell Hang Clean and Jerks (50/35)
20 Double Unders
10 Single Dumbbell Hang Clean and Jerks (50/35)
Every 2 Minutes x 5 Rounds
6 Push Jerks
4 Rounds For Time:
30/24 Calorie Row
30 Wallballs (20/14)
30 AbMat Sit-ups
"Black Friday"
For Time (with a Partner)
Buy-In: 25-foot Handstand Walk (each)
200 Box Jump Overs (24/20 in)
150 Wall Balls (20/14 lb)
100 Ground-to-Overheads (100/70 lb)
75 Bar Over Burpees
50 Pull-Ups
Cash-Out: 25-foot Handstand Walk (each)
Partition the work below any way
If solo, cut reps in half.
Substitutions: Bear Crawl
Thanksgiving
Give Thanks Hero WOD "Loredo"
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
Power Cleans
Build To A Heavy Set of 3
AMRAP 5:
21/18 Calorie Row
15 Power Cleans (135/95)
15 Burpees
Rest 5 Minutes
AMRAP 5:
21/18 Calorie Row
15 Power Cleans (115/85)
15 Burpees
Rest 5 Minutes
AMRAP 5:
21/18 Calorie Row
15 Power Cleans (95/65)
15 Burpees
For Time [30 Minute Cap]:
21 Front Squats (95/65)
42 AbMat Sit-ups
400m Run
18 Front Squats (95/65)
36 AbMat Sit-ups
400m Run
15 Front Squats (95/65)
30 AbMat Sit-ups
400m Run
12 Front Squats (95/65)
24 AbMat Sit-ups
400m Run
9 Front Squats (95/65)
18 AbMat Sit-ups
5 Sets of 5 Reps
Pausing Bench Press (3 sec at chest)
For Time:
750/600 Meter Row
50 Hand Release Push-ups
25 Deadlifts
750/600 Meter Row
25 Deadlifts
50 Hand Release Push-ups
750/600 Meter Row
Barbell: 155/105
For Time:
40 Double Unders, 40 Wallballs (20/14)
40 Double Unders, 40 Overhead Squats (75/55)
40 Double Unders, 40 Push-ups
40 Double Unders, 40 Thrusters (75/55)
40 Double Unders, 40 Box Jumps (24"/20")
Every Minute On The Minute x 10
2 Power Snatches
10-8-6-4-2:
Power Snatches
*After Each Set:
500/400 Meter Row
30 AbMat Sit-ups
4 Rounds
75 Double Unders
50 Air Squats
25 Kettlebell Swings (53/35)
Midline: Coach's Choice!
Incline Bench Press
Build To A Heavy Set of 5
AMRAP 20:
20/15 Calorie Assault Bike
15 Burpees
10 Toes To Bar
AMRAP 5: Max Calorie Row
Rest 5 Minutes
AMRAP 4: Max Power Cleans
Rest 4 Minutes
AMRAP 3: Max Box Jumps (24″/20″)
Rest 3 Minutes
AMRAP 2: Max Strict Pull-ups
Rest 2 Minutes
AMRAP 1: Max Front Squats
BB: 115/85
Deadlift
Build To A Heavy Set of 6
10 Rounds x AMRAP 2:
200m Run
Max Alternating DB Snatch (50/35)
Rest 1 Minute Between Rounds
4 Rounds For Time:
21/18 Calorie Assault Bike
15 Russian Kettlebell Swings (53/35)
15 Push-ups
(0:00 - 10:00)
1 Mile Run
Max Clean and Jerks (135/95)
(10:00 - 13:00)
Rest
(13:00 - 20:00)
800 Meter Run
Max Power Snatches (115/85)
(20:00 - 23:00)
Rest
(23:00 - 27:00)
400 Meter Run
Max Thrusters (95/65)
Bench Press
4 Sets of 8 Reps
For Time:
1,500/1,200 Meter Row
100 Double Unders
30 Burpees
1,000/800 Meter Row
75 Double Unders
20 Burpees
500/400 Meter Row
50 Double Unders
10 Burpees
10-9-8-7-6-5-4-3-2-1:
Strict Presses (95/65)
After Each Set:
200m Run
15 AbMat Sit-ups
Overhead Squat
Build to Heavy Set of 3
AMRAP 20:
30 Kettlebell Swings (53/35)
20 Overhead Squats (95/65)
10 Strict Pull-ups
Back Squat
10-8-6-4-2
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
10 Burpees
5 Power Snatches (95/65)
