Day 1
Deadlift E90F12
- 60,65,70% x3
- 70, 75. 80% x2
- 80, 85, 90% x1
AMRAP 12
15 Cal Row
5 Ring Muscle up
5 Ring Dip
Core: 3x
30 Sec Band Push Away Left
30 Sec Band Push Away Right
10 Back Ext./Supermans
Day 2
Skwat EMOM9
- 70% x5
- 80% x3
- 85% x1
EMOM14
- Max Effort Wallball 30/20lb
- Max Effort Toes to Bar
*Score is Total Reps
Core: 3x
Wt. Plank x 1 Min 35/15
*Rest 1 Min
Day 3
4 Rounds:
3 Legless Rope Climb
12/10 Cal Bike
*Rest 1 Min
KB Strength Circuit: 3x
8 SA Russian Swing
8 Rows
8 Presses
1 Turkish Get Up + Overhead Carry
*Alternate Hands
Accessory: Tempo Biceps
5 Sec Up, 5 Sec Down
3×10 *Each Bicep Curl
Day 4
EMOM8
3 Snatch
Start @70%
EMOM6
2 Clean & Jerk
*Start @75%
Optional Conditioning
Thanksgiving WOD
Day 5
3 Sets:
10 Ring Row
10 Razor Curl
10 Pistol *Total
“McGhee”
30 Min AMRAP
5 Deadlift 275/178lb
13 Push-Up
9 Box Jump 24/20
Day 6
Partner Workout:
20 Min AMRAP:
100 Double Unders *Each
80 Shoulder to Overhead 135/93lb
60 Burpees
40 Front Squat 135/93lb
20 Bar Muscle Up
Core AMRAP6:
12 Reverse Hyper
20 Sec. Inchworm Plank
Day 7
OFF
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