Weight

WEIGHTLIFTING

Hang Power Snatch

Work up to a heavy set of 3 Hang Snatches

Time

METCON

3 rounds, each for time

5 Power Snatch @ 85% 
15 Pull ups
20 Box Jump overs @ 24/20", Step down
-Rest 1:00 b/w-

RX+ Chest to Bar

Comment Only

ACCESSORY/EXTRA

3 sets

20 DB Renegade Rows

Time

METCON

5 rounds for time

10 Toes to Bar
10 Strict Handstand push ups
10 Toes to Bar
10 Clean & Jerks @ 115/75 lbs 
10 Toes to Bar
10 Burpees

Comment Only

ACCESSORY / EXTRA

3 Sets

60 sec Reverse Plank hold
-Rest 30 seconds b/w-

Weight

WEIGHTLIFTING

On a 15 minute clock, work your way up to a 2 rep heavy/Max Back squat

Reps

METCON

Amrap 14 minutes

250m Row / Ski / 500m Bike 
50 Double unders
5 Wall Balls @ 20/14 lbs

Every round, add 5 Wall balls

Comment Only

ACCESSORY / EXTRA

Band Squat Pull through

3 x 15 reps @ heavy band

Reps

METCON

5 sets of 2:00 on, 1:00 off

20/17 Cal Row / 18/16 Cal Ski 
Max Rep Hang Power Cleans @ 65%

Completion

POST METCON

3 Sets

12/12 Heel elevated Unilateral glute bridge
6/6 RDL Airplane, Supported
Rest 1-1:30

Comment Only

ACCESSORY / EXTRA

3 sets

50’ Suitcase Carry, Heavy

Time

WEIGHTLIFTING

Deadlift + Seated high Box Jumps

5-5-5-5-5-5, Dead Stop

After Each Set perform 3 Seated high box jumps or Seated vertical Jumps

Time

METCON

5 rounds

18 Single Arm Devil's Press @ 50/35 lbs
18 Reverse Back Rack Lunges @ 115/75 lbs

Comment Only

ACCESSORY / EXTRA

Starfish
3 x 20 reps

Time

METCON

Using a Tabata work format (20 seconds on, 10 seconds off

100 Cal Machine of your choice
100 Air squats
100 Sit-ups

Comment Only

ACCESSORY / EXTRA

Prone Hamstring curl

3 x 20 @ moderate band

Rounds/Reps

TEAM WOD

For Rounds & Reps

Amrap 28  minutes
You go I go, set for set
10 Power Cleans @ 95/65 lbs
10 Toes to Bar
8 Push Press @ 95/65 lbs
8 Hand Release Push ups
6 Squat Clean Thrusters @ 95/65
6 Burpees

No Score

ACCESSORY / EXTRA

4 x 25’ Silverback Swings

Weight

WEIGHTLIFTING

Front Squat

5 x 3  @ 85-88%

-Rest 2min b/w-

Time

METCON

5 rounds for time

30 Double unders
50’ Kettlebell Overhead Walking  lunges, Left
30 Double unders
50’ Kettlebell Overhead Walking Lunges, Right

@ 53/35 lbs

Comment Only

ACCESSORY/EXTRA

3 sets

12/12 Side plank hip touches
12/12 Single leg RDL Switch, switch legs at 12

Time

METCON

For Time

2500/2250m Row / 2000 m Run
50 Pull ups 
40 Deadlifts @ 225/155 lbs 
30 Strict Ring Dips 
20 Deadlifts @ 275/205 lbs 
10 Wall Walks

Comment Only

ACCESSORY / EXTRA

Seated Band Rows, heavy band

3 x 15 reps

Weight

WEIGHTLIFTING

Work up to a 1 Rep Max Clean and Jerk

1 + 1 @ 60%
1 + 1@ 65%
1 + 1@ 70%
1 + 1@ 75%
1+ 1 @ 80%
1+ 1 @ 85%
1+ 1 @ 90%
1+ 1 @ 94 %
1+ 1 @ 98%
1+ 1 @ 101% +

Rounds/Reps

METCON

Amrap 12 minutes

8 Box Jumps + Step down 30/24”
8 Double Dumbbell Hang Cleans @ 50/35 lbs x 2
8 Dumbbell Squats @ 50/35 lbs x 2

Comment Only

ACCESSORY / EXTRA

Strict Toes to bar

5 x 10

Reps

METCON

3 rounds of

2 minutes Max Cal Machine
-Rest 0:30-
2 minutes Max Rep Bar Muscle ups
-Rest 0:30-
2 Minutes Max Cal Machine
-Rest 0:30-
2 Minute Max rep Sandbag or D-Ball ground to shoulder @ 100/70lbs

-Rest 0:30 b/w rounds-

Comment Only

ACCESSORY / EXTRA

Banded Donkey Kicks
3 x 15/15 

Weight

WEIGHTLIFTING

Work your way up to a 1 Rep Max Snatch

1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 88%
1 @ 92 %
1 @ 96%
1 @ 95%
1 @ 101% +

Time

METCON

4 rounds for time

15 Shoulder to overhead @ 95/65 lbs
15 Burpee Over Bar

Comment Only

ACCESSORY / EXTRA

Half kneeling Bottom up KB shoulder press
3 x 12/12

Weight

WEIGHTLIFTING

Bench Press

5-5-3-3-3

Increase load to a moderate/heavy set of 3

Time

METCON

EMOM 15

1- 15 Burpees
2- 15-20 Ab Mat Sit-ups
3- 3-5 Wall Walks

Comment Only

ACCESSORY / EXTRA

3 Sets

15 Bent over Band Pull down
15 Cross Body DB Hammer curls

Time

TEAM WOD

Team Morrison

For time
100-80-60-40
Partner Wall Balls @ 20/14 lbs 
Kettlebell Swings @ 53/35 lbs
Box Jumps, You go I go every rep

Time

METCON

5 Rounds

20 Alternating Dumbbell Hang  Snatches @ 50/35 lbs x 1
20 Toes to Bar 
20/16 Calorie Machine / 400 Run

-rest 1 min b/w-

RX+ 30 Calories

Calories

POST METCON

Relay Race

Amrap 8 Minutes
20 sec Max Effort Machine
1 Shuttle Run

Score: Calories

Comment Only

ACCESSORY/EXTRA

Bulgarian Split Squats

4 x 8/8, Heavy

Thanksgiving WOD!

Weight

WEIGHTLIFTING

Back Squat

E2MOM x 4
3 @ 85-88%

Reps

METCON

8 sets for max reps

1:00 on :30 Off
Alternate Between:
- Machine Cals
- Mix Grip Walking Lunges @ 50/35 lbs x 2

Comment Only

ACCESSORY / EXTRA

3 Sets

10 Bear Hug Good Mornings
15 Overhead Situps

Weight

WEIGHTLIFTING

Snatch

3x1 @ 81%
3x1 @ 85%
2x1 @ 85%+

Time

METCON

For time or as far as possible in 13 minutes of:

4-8-10-12-10-8-4
Chest to Bar Pull ups
Dumbbell Renegade Rows @ 35/25 lbs x 2

Comment Only

ACCESSORY / EXTRA

Low Hang Snatch High pull
4 x 2 @ 85%

Rounds/Reps

METCON

4 x 4 Min Amrap, Rest 1 minute

Alternate between Amrap 1 & 2

1. Amrap 4
Burpee Box Jump Overs + Step Down

2. Amrap 4
5 Strict Ring Dips
5 Hang Power Cleans @ 65%

Comment Only

ACCESSORY / EXTRA

3-5 sets

10/10 Side plank Knee touches
25/25 Suitcase carry, Heavy

Weight

WEIGHTLIFTING

Snatch Balance

6 x 2 @ 75%

Completion

METCON

EMOM

E3MOM x 6

Alternate between:

1. Row 500/400m
100' Walking Lunges, unweighted

2. 1000/800m Bike
5 Wall Walks

Comment Only

ACCESSORY / EXTRA

HIp 90/90 Raises
2 x 10 total reps