3 Rounds
10 Back Ext/ Supermans
10 Barbell Hip Raises
Every 2:00 For 16:00
250m Row
15/10 Push Press (95,65) (75,45)
50 Hollow Rocks
3RFT
100m SandBag Run (60,45) (45,30)
9 Tire Flips
100m SandBag Run
12 SDHP (115,85) (95,65)
100m SandBag Run
15 Push Press
Buy In – 800M Run
7 Rounds
9/6 Man Makers (45,35) (35,25)
12/9 DB Step Ups
1 Sled Push
4 Rounds
20/15 Back Extensions/Supermans
20/15 Ball Slams (20,10)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
3 Sets
20 Toes to bar
10 FR Walking lunges @ 50% C&J
3 Rounds
1:00 AMRAP
Air Squats
Rest 1
Score the number of Air Squats each Round (minute)
For Time
50/30 OH Squats (95,65) (75,45)
50/30 CTB Pull Ups
50/30 Box Jump Overs
20:00 CAP
Every 2:00 for 8:00
28/18 Cal Row
Thanksgiving Schedule will be
Wednesday – 6am – 9am- 4:30pm & 5:30pm. NO 6:30pm class
Thursday – Off
Friday – 9am & 5:30pm only NO 6am,4:30pm or 6:30 pm class
10:00 EMOM
4 Wall Squats (Squat Therapy)
Remaining time in minute do Couch Stretch. Switch each minute
10-9-8-7-6-5-4-3-2-1
Squat Cleans (135,95) (95,65)
HRPU
100m Run
18:00 CAP
NO MORE THAN 5 SETS
In 10 minutes complete a 400m Sled Drag in remaining time max reps of Wall balls
Rest 3 minutes
In 7:00 complete a 400m Sled Drag remaining time max tire flips
Rest 3:00
In 4:00 complete 400m Sled Drag remaining time max Burpees
8:00 EMOM
ODD: 5/3 Ring Dips/box
EVEN: 6 DB Row
10-1-1-10
Bench Press (155,105) (115,75)
Pull ups
20:00 AMRAP
10 KB Swings (53,35) (44,26)
100/50 DBL Unders
2 Rope Climbs
Abalicious Surprise
5 Rounds 1:00 at Each Station
Slam Balls
Burpees
Jumping Lunges
Plank
1:00 rest after each round
