Group stretch
3 Rounds of:
-5 Inch worm push-ups
-10 PVC pass throughs
-5 90/90 hip stretch switches
-10 KB swings
-5 Reverse burpees
For Time (20 min cap):
750m Row
35 Pull-ups
500m Row
25 Pull-ups
250m Row
15 Pull-ups
*Scale reps as needed (banded/jumping pull-ups okay today – avoid ring rows) Rx+ Sub 15/12/9 MUs.
Roll out
Wrist stretches
OH band stretch
3 Rounds:
-Bike 10/8 cal
-5 ATYs w/ light weight
-5 Double DB burpee deadlifts into hang squat clean & jerks
-10 Pull-ups
3 Rounds For Time:
25 DB Push Jerks (45/30#)
50 Double Unders
25 Weighted Step-ups (24/20″)
50 Double Unders
Group stretch
Rotator cuff WU
Barbell front rack stretch
3 Rounds of:
-5 Burpee broad jumps
-5 Dip shrug high elbows
-5 Hang muscle cleans
-5 Thrusters
-5 L pull-ups
*Add light weight each round.
10 Minute Ladder:
1 HPC
1 Burpee
2 HPCs
2 Burpees
3 HPCs
3 Burpees
Etc. Continue adding one rep of each movement until time expires. Scaled/Masters 95#/65#, Rx 135#/95#, Rx+ 185/125#
Stretch/roll out
Active WU
Dodgeball
With a partner, for time:
-100 Cal row
-100 DB snatches, 50/35#
-100 GHD sit-ups
-100 Cal bike
-100 DB clean and jerks, 50/35#
*Any order, partition as needed. Starting at 0, do 100 double unders every 6 min.
Group stretch
Active WU
Dodgeball
5 Rounds of:
3 minutes of Rope Climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 run
Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round
In honor of Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006.
To learn more about Manuel click here
Group stretch
Agility ladder
Dodgeball
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
Embroidered beanie pre-order is live! Check your email for a link to the sign-up sheet. Order closes 11/23.
Row 500m
Hip circle band WU
Rotator cuff WU
OH band stretch
Barbell front rack stretch
3 Rounds of:
-5 Hang muscle cleans
-5 Front squats
-5 Push presses
-5 Back squats
-5 Behind the neck push presses
*Add light weight each round.
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Embroidered beanie pre-order is live! Check your email for a link to the sign-up sheet. Order closes 11/23.
Group stretch
3 Rounds of:
-10/8 cal bike
-50′ stiff-legged bear crawl
-10 push-ups
-5 strict TTB
AMRAP 20:
7 Burpee box jumps, 24″/20″
7 Reverse burpees
7 Burpee pull-ups
7 Burpees
Rx+
7 Burpee box jump overs, 24″/20″
7 Reverse burpees into HSPU
7 Burpee bar muscle ups
7 Burpees w/ 6″ target
Embroidered beanie pre-order is live! Check your email for a link to the sign-up sheet. Order closes 11/23.
Stretch/roll out
Active WU
Dodgeball
8 rounds, 25 min cap, you go I go:
-10/7 Cal bike
-3 Wall walks
-10 Deadlifts, 185/125#
-3 Bar muscle ups
-10 Bar over burpees
*Partner A completes full round, then partner B. Scale reps/weight so that every movement is unbroken. Earn your rest.
Group stretch
Agility ladder
Burgener WU
3 Rounds for time:
-10 OH Squats, 135#/95#
-50 Double unders