Fitness & Performance
3-5 sets total…
Station 1
3 min:
– 200m run
– Amrap in remaining time…
R90S
Station 2
3 min:
– 250/200m row
– Amrap in remaining time…
R90S
Fitness
2 min of work / 1 min of rest x 3 sets:
Station 1
– 16/12 cal row
– AMRAP wallballs in remaining time
R60S
+
Station 2
– 200m run
– AMRAP burpee box step-ups
R60S
+
Station 3
– 20/16 cal row
– AMRAP single unders (sub lateral hops)
R60S
+
Station 4
– 200m run
– AMRAP DB up/down devil clean + R/L lunges + push press complex
R60S
+
Station 5
Rest 3 min
Performance
2 min of work / 1 min of rest x 3 sets:
Station 1
– 20/16 cal row
– AMRAP wallballs (20/14) in remaining time
R60S
+
Station 2
– 200m run
– AMRAP burpee box jump overs (24/20”)
R60S
+
Station 3
– 20/16 cal row
– AMRAP double unders
R60S
+
Station 4
– 200m run
– AMRAP DB devil clean + R/L lunges + push press complex
R60S
+
Station 5
Rest 3 min
*Goal is to reach same number of reps every set
Fitness
A) E4M x 4 sets:
– 8 front squats
– 10/s seated Filly press (heavier KB than DB)
– 12 ring rows
*Sub BB front squats with 8-10 double KB front squats
B) E3M x 5-8 sets:
– 200m row
– 10 DB/KB thrusters
– 30 single unders
Performance
A) E4M x 4 sets:
– 8 front squats @ 70-75% or 3 RIR
B) E3M x 5-8 sets:
– 250/200m row
– 10 DB/KB thrusters (35/20s)
– 30 double unders
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts
– 16-20 top down DB bench press
– 4-8 strict/weighted or 2-4 negative supinated pull-ups
Fitness
B) 5 rounds for time:
– 15 RKB swings
– 5-10 dips
– 5 up/down + box step-up
– 200m run or 500/400m bike
R60S
Performance
B) 5 rounds for time:
– 20 RKB swings (53/35)
– 5-10 ring dips
– 5 burpee box jump overs (24/20”)
– 200m run or 500/400m bike
R60S
Fitness
A) E4MOM x 3 sets:
– 8 front squats (sub 10 double KB front squat w/ pause)
– 16-20 alt. top down DB bench press
– 10 ring face pulls
B) E5M x 3-5 sets:
– 400m run
– 15 wallballs
– 10 strict pull-ups
*Band strict pull-ups if needed to get your first broken in 1-2 sets
Performance
A) E4MOM x 3 sets:
– 8 front squats @ 3-4 RIR or 65-70%
B) E5M x 3-5 sets:
– 400m run
– 20 wallballs (20/14)
– 10 strict pull-ups
*Band strict pull-ups if needed to get your first broken in 1-2 sets
Fitness & Performance
“Thanksgiving with the Girls”
For time:
“Angie’s” House
– 20 pull-ups
– 20 push-ups
– 20 sit-ups
– 20 air squats
“Helen’s” House
– 400 meter run
– 21 KB swings (53/35 lb)
– 12 pull-ups
“Fran’s” House
– 15 thrusters (95/65 lb)
“Nancy’s” House
– 400 meter run
– 15 overhead squats (95/65 lb – sub front squats)
“Grace & Isabel’s” House
– 20 ground-to-overheads (95/65 lb)
“Kelly’s” House
– 400 meter run
– 30 box jumps (24/20 in – sub step-ups
– 30 wallballs (20/14 lb)
*Sub box step ups
*Fitness has the option of using a lighter or empty BB or DBs.
Fitness
A) E4M x 5 sets:
– 5 deadlifts (building)
– 10-15 DB floor press w/ pause
– 10 standing straight arm banded lat pull-downs
B) E90S x 10-15 sets:
– 20 single unders
– 6 push-ups
– 5 double KB deadlifts
– 4 up/downs
Performance
A) E4M x 5 sets:
– 5 deadlifts @ 70-75 % 1RM or 2 RIR
*Heavier than 9/23
B) E90S x 10-15 sets:
– 20 double unders
– 3 deadlifts (225/155, 185/125, 155/105, 195/95)
– push-ups (3-6 HSPU, 6 DB deficit, or 6 chest to ground)
– 3 burpee pull-ups
*DLs should not exceed 75% of part A
Fitness & Performance
A) E4M x 4 sets:
– 8-12/side SA DB bench press w/ pause
– 3-4 negative or 4-8 weighted pull-ups
– 12 alternating goblet hold cossack squats
B) Strength Option
3-4 sets for quality:
– 10-15/side SA banded bent over tricep kick backs (red/orange)
– 1 lap lateral sled drag
– 20 alt. KB gorilla rows
– 30 sec/side side plank
OR
Conditioning Option
E5M x 3-5 sets:
– 500/400m row/ski or 1000/800m bike
– 2 rounds:
*Scale reps to 8-10-12 or 6-8-10 if needed.