10-10

-Buy in

20-push-ups

15-Kang squats
-W.O.D.(25 min. AMRAP)

200m-run

20-lateral hops

400m-run

20m-plate slide
-cash out 

100m-farmers carry

Roll/stretch

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10-9

-Buy in(3 rounds)

10-air squats

20-jumping jacks
-Skill/strength

8 min. Work up to a heavy strict press

*Rest 2 min.*

4 min. Emom

5-front squats with your heaviest lift
-W.O.D.(8 min. AMRAP)

4-ground to overhead (135/95)

8-Ring dips
-cash out

3-arm bars each side

Roll/stretch


-Buy in 

5-1 bear complex
-W.O.D. “Thanksgiving sampler platter”

For Time

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

8 Handstand Push-Ups

15 Kettlebell Swings (53/35)

Then, 3 Rounds of:

15 Box Jumps(24/20)

15 Knees-to-Elbows

Then, 2 rounds of:

20 Wall-Balls (20/14)

30 Sit-Ups

Then, 1 Round of:

50 Burpees
-cash out 

Roll/stretch

Continue reading

10-5

Buy in(3 rounds)

10m-bear crawl

10-push-ups
-W.O.D.(Tabata)

Wall sit

Hollow hold

Mtn climbers 

Planks

*rest 5 min. Then 2 400’s* rest the time it took for the first 400 then run the second.
-cash out

100m-farmers carry

Roll/stretch


10-4

-Buy in (2 rounds)

5-wall squats

10-swings

20-jumping jacks
-skill/strength(12 min. E2mom)

3-unbroken clusters( if they are feeling good go heavy!!)
-W.O.D.

20-15-10-5

Shoulder to overhead (95/65)

Front squats(95/65)
-cash out

1 min.-bar hang

Roll/stretch


10-3

-Buy in(3 rounds)

5-kang squats

10-burpees
-skill/strength

10 min.-work up to a heavy snatch

*Rest 2 min.*

5 min. Emom 

3-hang power snatches + 3-overhead squats
-W.O.D.(15 min. Just move)

20 double unders or 60 singles

40-bicycle kicks

20-barbell bent over rows 45/35
-cash out

2-30 sec. sprints

Roll/stretch


10-2

-Buy in (3 rounds)

10-swings

10-goblet squats

10-jumping jacks
-skill/strength(10 min. Emom)

1st-10-single leg deadlifts with a kettle bell (5L+5R)

2nd-(8-10) pull-ups or (3-5) muscle ups
-W.O.D.(8 min. AMRAP)

8-toes to bar

8-box jumps 24-20

8-push-ups
-cash out

100m-farmers carry