Fitness and Performance

Thanksgiving with Friends 3 RFT(30 min cap) Jackie 500m Row 10-Thrusters w/bar 45/35 5-Pullups Kelly 200m Run 15-Box Jumps 24/20 15-Wallballs 20/14 Annie 20-15-10 Double Unders(sc 3/1 singles) Sit Ups Fran 10-Thrusters 95/65 10-Pullups Curtis P 5-Curtis P 135/95 (1-Power Clean. 1-Front Rack Lunge Right. 1-Front Rack Lunge Left. 1-Push Press) Isabell 10-Snatch 135/95(fitness can do KB Swings)

*You only get 1 barbell. You will have to add your own weight as you go and then strip bar back to empty at the start of each round. Leave rowers in back room. Every person wont need out their own box. A couple boxes should be plenty for an entire class.

Fitness and Performance

12 min E2MOM
10-Front Squats
Medium easy weight4 Rounds for time
10-KB Swings 53/35
100m Run
10-Air Squats
100m Run
10-Pushups
100m Run
10-Situps
100m Run

Fitness and Performance

Deadlift 5×3 working to heavy triplePartner 15 min AMRAP Leapfrog Rounds 4-Hang Cleans 135/95 4-S2O 4-Bar Facing Burpees (While one partner is working the other partner hangs from the pullup rig. Can only complete work while partner is hanging. If partner is unable to hang partner may hold plank)

Fitness

8 Rounds 200m Run 5-Chest to bar 5-OH Squat 95/65 or 12-KB Swings

Performance

8 Rounds 200m Run 3-Bar Muscle Ups 5-Squat Snatch 95/65

Bodybuilding Strength

3 rounds

12-Plate Front Raise

12-DB Side Laterals

12-Band Pull Apart

12-Band Upright Row(if band hurts hand you can stick a piece of PVC through the band and use it as a handle)

Fitness and Performance

Macho Man JR EMOM as long as possible 3-Power Cleans 155/95 3-Front Squat 3-Jerk This will have a 20 min cap IF YOU MAINTAIN EMOM. And a 12 round minimum. If you fall off EMOM pace you must complete 12 rounds for time

Fitness and Performance

3 rounds for total calories
2 min cal bike
2 min rest
2 min cal row
2 min rest
2 min cal ski
2 min rest

Fitness and Performance

Back squat 5/3/1/1/1/1 Rest as needed between sets and try to beat last week. PR time!Partner WOD 10 min AMRAP P1 completes 10-KB Swings 53/35 10-Burpees P2 does max rep wallballs until P1 completes their round then partners swap places. 2 Scores 1st is total rounds. 2nd is total wallballs

FITNESS AND PERFORMANCE

For Time 20-Pushups 30-Pullups 40-Push Press 95/65 50-Abmat Situps 60-Double Unders 50-Abmat Situps 40-Push Press 95/65 30-Pullups 20-Pushups

Strength:

Giant set

3 Rounds

16-Alternating DB Curls(8R8L)

8-Straight bar Curls

8-Single arm banded curl each side

8-DB Tricep Kick Backs each side

8-Db overhead tricep extension each side

Fitness and Performance

15 min AMRAP
100m Run
8-Box Jumps 24/20
8-Alternating DB Snatch 50/35

Fitness and Performance

14 min E2MOM 5/5/3/3/1/1/1-Back Squats Increase weight each set. 4 Rounds .5 Mile Bike 20-KB Swings 53/35 20-Abmat Situps