1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7s
-into-
6 min AMRAP
30 sec single/double unders
10 Ankle Circles (each direction – each side)
10 Heel Toe Rocks
10 Floor Plate Press
5 Negative Push Ups (3-sec negative)

2. Workout Prep
1 set:
10 Single Unders
3 Push Ups

3. Workout: Macy’s Thanksgiving Day Parade

Freedom (RX’d)

81-72-63-54-45-36-27
Single Unders
27-24-21-18-15-12-9
Push Ups

* Independence
70-60-50-40-30-20-10
Single Unders
27-24-21-18-15-12-9
Push Ups

* Liberty
60-50-40-30-20-15-10
Single Unders
20-18-16-14-12-10-8
Bar Push Ups

4. Successories

10 min Rope Climb Practice
OR
Every minute (10:00)
1-2 Rope Climbs/Zombie Climbs

* If ropes are unavailable sub -5-7 Strict Pull ups for every rope climb *

5. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)

1. Movement Prep/Activation and Increasing Heart Rate*
8 min AMRAP
30 sec ski (easy)
20 sec ski (mod)
10 sec ski (hard)
10 Plate Toe Taps (each side)
2 Box Steps-Ups (each side)
2 Box Jumps

2. Workout Prep
2 sets:
5/4 Calorie Ski
2 Box Jump Overs (build in height)

3. Workout: The Turkey Pardon

Freedom (RX’d)

3 Sets (1 Set Every 8:00)
21-15-9*
Calorie Ski (Or Calorie Row)
12-9-6
Box Jumps (30/24)
*Women’s calories: 16-12-6

* Independence
3 Sets (1 Set Every 8:00)
15-12-9
Calorie Ski (Or Calorie Row)
12-9-6
Box Jumps (24/20)
Women’s calories: 12-10-8

* Liberty
3 Sets (1 Set Every 8:00)
15-12-9
Calorie Row
12-9-6
Box Step Ups (20/16)
Women’s calories: 12-10-8

4. Successories

4 sets:
100ft Single Arm Dumbbell Farmer Carry (each side – rest as needed)
*As heavy as possible while staying balanced during carry (no leaning)

5. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec bike erg
5 jumping air squats
4 Single Arm Dumbbell Deadlift (each side)
4 Single Arm Dumbbell Hang Snatch (each side)
4 Alt. Dumbbell Snatch (total – practice transition)

2. Workout Prep
2 sets (build in weight)
5 Air Squats
2 Dumbbell Snatch

3. Workout: A Charlie Brown Thanksgiving

Freedom (RX’d)

2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (70/50)
50 Air Squats
-rest 3:00 between sets-

* Independence
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (50/35)
50 Air Squats
rest 3:00 between sets

* Liberty
2 sets:
30 Air Squats
15 Alt. Dumbbell Snatches (light)
30 Air Squats
rest 3:00 between sets

4. Successories

10 min GHD Sit ups Practice
OR
Every minute (10:00)
6-10 GHD Sit-ups

* If GHD’s are unavailable then perform V-Ups or Stick Sit ups

5. Cooldown/Mobility

1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets (empty barbell)
5 Deadlifts
5 Strict Press
5 Front Squats
5 Power Cleans
5 Thrusters

2. Strength Prep
Athletes will be strict pressing for a 4rm and then perform 2 drop sets off of that established 4rm.

3. Workout Prep
3 sets:
1 Deadlifts
1 Shoulder to Overhead
1 Front Squat
1 Power Clean
1 Thruster
(Build in weight)

4. Workout: Barbell Bash

Freedom (RX’d)

50 Deadlifts (135/95)
40 Shoulder to Overhead (135/95)
30 Front Squats (135/95)
20 Power Cleans (135/95)
10 Thrusters (135/95)

* Independence
50 Deadlifts (95/65)
40 Shoulder to Overhead (95/65)
30 Front Squats (95/65)
20 Power Cleans (95/65)
10 Thrusters (95/65)

* Liberty
30 Dumbbell Deadlifts (light)
25 Dumbbell Push Press (light)
20 Dumbbell Front Squats (light)
15 Dumbbell Power Cleans (light)
10 Dumbbell Thrusters (light)

5. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets
5 kipping knees raise
5 sandbag cleans (light weight – focus on hip extension)
20 yd sandbag carry (light weight – focus on good positioning)
5 Empty Bar Back Squats (slow and steady)

2. Strength
Athletes will be back squatting for a 4rm and then perform 2 drop sets off of that established 4rm.

3. Workout Prep
With Partner
2 sets:
3 Synchro Toes to Bar
10ft Sandbag Carry (build in weight)

4. Workout: Doc Hudson

Freedom (RX’d)

Teams of 2
5 rounds
300ft Sandbag Front Rack carry (150/100) (Or Dumbbell Farmer Carry (100s/70s)
15 Synchro Toes to Bar

* Independence
Teams of 2
5 rounds
300ft Sandbag Front Rack carry (100/70) (Or Dumbbell Farmer Carry (70s/50s)
10 Synchro Toes to Bar

* Liberty
Teams of 2
5 rounds
300ft Slam Ball Front Rack carry (50/30) (Or Dumbbell Farmer Carry (50s/35s)
10 Synchro Hanging Knee Raises

5. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
30-second Assault bike
5 Kettlebell Swings to Eye Level (focus on hip extension)
5 Hand Release Pushups

2. Workout Prep
1 set:
5/4 Calorie Bike
5 Kettlebell Swings
3 Push Ups

3. Workout: Focus. Speed. I am Speed

Freedom (RX’d)

15:00 Amrap
10/8 Calorie Echo

5-10-15-20-25. . .
Kettlebell Swings (53/35)
Push Ups

* Independence
15:00 Amrap
9/7 Calorie Echo
5-10-15-20-25. . .
Kettlebell Swings (35/25)
Push Ups

* Liberty
15:00 Amrap
9/7 Calorie Echo
5-10-15-20-25. . .
Russian Kettlebell Swings (light)
Bar Push Ups

4. Successories

3 sets
14 Barbell Front Rack Step Ups (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.

5. Cooldown/Mobility

1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose

1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull

2. Strength:

Athletes will be performing 2 squat clean and jerks every minute on the minute for 10 minutes.

3. Workout Prep
2 sets:
5/4 Calorie Row
4 GHD’s
(1st set Parallel, 2nd set Full GHD)

4. Workout: Tow Mater

Freedom (RX’d)

For Time:
30-25-20-15-10*
Cal Row
GHD Sit Ups (Or Stick Sit Ups)

*Women’s cals: 24-20-16-12-8

* Independence
For Time:
24-20-16-12-8*
Cal Row
GHD SIt Ups + 6in Riser
Women’s cals: 20-16-12-10-6

* Liberty
For Time:
20-16-12-8-4
Cal Row
Sit ups

5. Cooldown/Mobility

1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up
-into-
8 min AMRAP
30 sec single/double unders
10 heel/toe rocks
3 inch worms
10 sec handstand hold

2. Workout Prep
1 set:
10ft Front Rack Walking Lunge
10 Double unders
1 Wall Walk

3. Workout: Lightning McQueen

Freedom (RX’d)

3 Sets
2 Rounds
50’ Front Rack Walking Lunge (2×50/35)
50 Double Unders
5 Wall Walks
50 Double Unders
-Rest 1:1 between sets-

* Independence
3 Sets
2 Rounds
50’ Front Rack Walking Lunge (2×35/25)
35 Double Unders
3 Wall Walks
35 Double Unders
-Rest 1:1 between sets-

* Liberty
3 Sets
2 Rounds
16 Single Dumbbell Box Step Ups (light)
50 Single Unders
50ft Bear Crawl
50 Single Unders
-Rest 1:1 between sets-

4. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)

**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine:
3 sets
10 Alternating Box Step Ups
30sec. Knee Plank
3 Inch Worms

**2. Workout Prep**
Get athletes set up relatively quickly and let’s light this candle.

3. Workout: Chad

For Time:
1000 Box Step Ups (20in)
* Use 45/35lb vest/ruck backpack if available

* Scaling option 1
1000 Box Step Ups (20in)
* Use 35/25lb vest/ruck backpack

* Scaling Option 2 (Beginner)
For Time:
500 Box Step Ups (16in)
* Use 20/14lb vest/ruck backpack if available

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
6 min amrap:
30-second Row
5 Snatch Deadlifts
5 Hang Muscle Snatches
10 Jumping Squats

2. Strength
Athletes will be strict pressing for a 6rm and then performing 2 drop sets off of that established 6rm.

3. Workout Prep
3 sets (with Partner)
5/4 Calorie Row (each)
2 Snatch (build in weight)

4. Workout: Celebrimbor

Freedom (RX’d)

Teams of 2
30/24 Calorie Row
25 Snatch (95/65)
30/24 Calorie Row
20 Snatch (135/95)
30/24 Calorie Row
15 Snatch (155/105)
30/24 Calorie Row
10 Snatch (185/125)
30/24 Calorie Row

* Independence
Teams of 2
25/20 Calorie Row
25 Snatch (75/55)
25/20 Calorie Row
20 Snatch (115/80)
25/20 Calorie Row
15 Snatch (135/95)
25/20 Calorie Row
10 Snatch (155/105)
25/20 Calorie Row

* Liberty
Teams of 2
5 rounds
20/16 Calorie Row
20 Dumbbell Snatch (light)

5. Cooldown/Mobility

1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)