Mobility: Hips/Lats/Shoulders
A: 3 Rounds
8 DB/KB Deadlift
8 DB/KB Front Squat
8 DB/KB Push Press
4 ea. DB/KB R/L Reverse to Forward Lunge
B: 4-4-4-4-4 @ 75-80%
Pause Back Squat (3 sec pause @ bottom)
C: For Time
21-15-9
S2OH 155/105
Back Squat 155/105
In teams of two with one partner working at time….
A: 10 min AMRAP
25 Pull Ups
25 Thrusters 95/65
25 T2B
25 Hang Snatches 95/65
B: 10 min AMRAP
Partner 1) Row for Cal. 20/16
Partner 2) 10 Push Up + 10 Air Squat
C: 10 min AMRAP
Partner 1) Max Cal. Air Dyne
Partner 2) 15 KB Deadlift 53/35 +15 Box Jump 24/20
“Happy Birthday Nate”
Mobility: Hips/Lats
A: 10 min EMOM
1 Hang Squat Clean + 4 Front Squat
B: 24 min EOMOM
1) 40 DUs + 2 Burpee
2) 5 Bar MUs + 2 Burpee (sub 10 C2B)
3) 5 Hang Squat Cleans 135/95 + 2 Burpee
4) 10 HSPU + 2 Burpee
“Happy Thanksgiving”
No classes today, enjoy the holiday time with your families…
Happy Birthday Jordan!!!
In teams of 2 with one person working at a time…
A: 18 min Cap
1,600 m Run
50 Clean and Jerk 95/65
40 Clean and Jerk 135/95
30 Clean and Jerk 155/105
20 Clean and Jerk 185/125
10 Clean and Jerk 205/145
B: 18 min Cap
100 Wall Balls 20/14
100 KBS 53/35
100 Box Jumps 24/20
100 KBS
100 Wall Balls
Mobility: Chest/Hams
A: 10-8-6-4-2
Bench Press
Push Ups
B: 10 min EOMOM
12 Slam Ball OS Clean 50/30
16 KB Goblet Squat 53/35
C: “Open 12.1”
7 min AMRAP
Burpees
Mobility: Hips/Lats
A: 10 min EOMOM
Odd: 8-12 Pull Ups
Even: 4 Power Snatch + 4 OH Squat
B: Hang Squat Snatch
3-3-2-2-1-1
C: For Time
30 Snatch 95/65
30 Pull Up
20 Snatch 135/95
20 Pull Up
10 Snatch 155/105
10 Pull Up
In teams of two with one partner working at a time…
A: “Team Tommy V”
21-15-9 Thrusters 115/85
12-9-6 Rope Climbs
B: “Fran-AMRAP”
21-15-9
Thrusters 95/65
Pull Ups
C: “Team Karen”
150 Wall Balls 20/14
* Max Cal Air Dyne after final wall ball
*Each workout will have a 10 min time cap and 3 min rest in between…
