Warm Up:

Movement Prep/Activation and Increasing Heart Rate
8 min AMRAP
30-sec assault bike or Echo Bike
10 Sit Ups (Focus on Leg Extensions)
5 Down dog/seal pose transitions
5 Banded Banded Back Squats (add weight)

Strength:

Back Squat

Back Squat:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.

Workout Prep
1 set
10 sec. Assault Bike or Echo Bike (workout pace)
5 GHD’s
3 Toes to Bar

Workout:  Apollo Creed

3 Rounds
15/12 Calorie Assault Bike or Echo Bike
20 GHD Sit-Up or V-Ups
15/12 Calorie Assault Bike or Echo Bike
20 Toes to Bar

Warm Up:

Movement Prep/Activation and Increasing Heart Rate

3 sets or 6 minutes
20 Plate Toe Touches
5 Up Downs
10 PVC Pass Throughs
5 PVC Overhead Squats
– into –
3 sets (Empty Barbell)
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Push Press
3 Hang Squat Snatch

Strength:

6 sets working every 2 minutes

6 sets x 3 reps – Hang Squat Snatch

-Into-

3 sets x 3 reps – Snatch Grip Deadlift @ 90% of 1RM

Workout Prep

1 set
1 Bar Muscle Up
2 Power Snatch
2 Burpee over Bar
2 Clean and Jerk
10 Double Unders

Workout:  Rocky IV

AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes
10 Power Snatches (115/80)
Max Burpee Over Bar

-Rest 2 Minutes-

AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes
10 Power Clean and Jerks (115/80)
Max Burpee Over Bar

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
5:00 Machine (30 moderate/30 slow)
-into-
3 sets
10 Alternating Box Step Ups
10 Banded Pull Aparts
5 Scap Pull Ups

Workout Prep
2 set
10-second Bike (workout pace)
10m Dumbbell Front Rack Walking Lunge
3 Strict Pull-Ups
– rest 30 seconds between sets –

Workout:  Dinner Rolls

5 Sets:
AMRAP 2:00
12/10 Calorie Assault/Echo Bike
50ft Front Rack Double Dumbbell Walking Lunge (50s/35s)
Max Strict Pull-Ups
-Rest 2:00 between sets-

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
7 min AMRAP
1 round of rowling
(5 max burpee penalty)
1 round of skoling (ski + bowling)
(5 max burpee penalty
3 Box Step-ups (each side)

Workout Prep
1 set
5/4 Calorie Row
2 Burpee Box Jump Overs
5/4 Calorie Ski
1 Burpee Box Jump Over

Workout:  Sweet Potato Casserole

* Target time: 4:00 – 5 minutes
* Time cap: 6 minutes

6 sets (Every 7:00)
Odd Sets (Sets 1, 3, and 5)
21/16 Calorie Row
6 Burpee Box Jump Overs (24/20)
15/12 Calorie Row
6 Burpee Box Jump Overs (24/20)
9/7 Calorie Row

Even Sets (Sets 2, 4, and 6)
21/16 Calorie Ski
6 Burpee Box Jump Overs (24/20)
15/12 Calorie Ski
6 Burpee Box Jump Overs (24/20)
9/7 Calorie Ski

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
Banded 7’s
-into-
8 min AMRAP
5 Floor Plates Press
10 Heel to Toe Rocks
10 Alternating Plate Toe Taps (each side)
5 Down Dog/Seal Pose Transitions

Strength:

Strict Pull-Ups

5 set: 7 reps

*Add weight or decrease the amount of band assistance used from last week

Body Row on Racked Barbell

4 sets: 10 reps

Workout Prep
1 set
10 Double Unders
5 Push-Ups

Workout:  Turkey n’ Dressing

* Target time each set: 1:45 – 2:15
* Time cap each set: 2:30

5 sets
100 Double Unders
30 Push-Ups
– Rest 1:00 between sets –

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
8 min AMRAP
5 DB Deadlifts (each side – touch between feet)
4 DB Snatches (build in weight – build across)
5 Tempo Air Squats (3 seconds down/fast up)
4 Broad Jump

Strength:

Double DB Bench Press

4 sets: 10 reps

*Build to a moderate weight and stay the same or build across all sets.

Single Arm DB Kickback

4 sets: 10 reps (each side)

Workout Prep
3 sets
5 Air Squats
2 Dumbbell Snatch (build up to workout weight)

Workout:  Give Thanks

* Target time: 7-9 minutes
* Time cap: 12 minutes

For Time:
75 Air Squats
25 Alternating Dumbbell Snatches (100/70)
75 Air Squats

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
3 sets (1-2 sets with PVC, 3rd set with Empty Barbell)
3 Snatch Grip Deadlifts
3 Snatch Grip High Pulls
3 Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Snatch Balance
– into –
Work up to Snatch weight

Workout Prep
2 sets each (1:1 with a partner)
15-second Row (workout Pace)
2 Squat Snatch

Workout:  Walter Payton

* Target time each set: 1:30-1:45
* Time cap each set: 2 minutes

7 Sets (each)
300/250m Row
7 Squat Snatch (135/95)
-Partner 1 complete full rounds before switching with Partner 2-

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
1 min machine of choice
5 Alt. V-ups (each side)
5 Knees to Elbows
3 Burpee into Cobra Stretch
1 Pull-on Rope for height

Workout Prep
1 set
10 Sec. Bike (Workout Pace)
5 Toes to Bar
– rest 30 seconds –
10 Sec. Bike (Workout Pace)
1 Rope Climb or 3 Strict Pull Ups

Workout:  Joe Montana

* Target time each set: 7-9 minutes
* Time cap: 10 minutes

For time
60 Toes to bar
*perform 8 Devils Press (35/25) every 2 minutes
**Start the workout with the Devils Press

-rest until 12:00-

12 Rope Climbs or 50 Strict Pull-Ups
*perform 8 Devils Press (35/25) every 2 minutes
**Start the workout with the Devils Press

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30-second ski or 30-second single unders
5 Sandbag Cleans (lightweight – focus on transition) or 5 empty bar Power Cleans
10 yd sled push or 4 Lunge forward + Step Back Lunge (each leg)
10 yd sled pull

Workout Prep
– With Partner –
2 sets (each/ 1:1)
5/4 Calorie Ski or 10 Double Unders
1 Sandbag Clean or 2 Power Cleans (add weight to each set)
10-yard Sled Push (empty) or 4 Jumping Split Lunges

Workout:  Emmit Smith

* Target time each set: 1:45 – 2:15
* Time cap each set: 3 minutes

Teams of 2
5 Rounds (each/1:1)
10/8 Calorie Ski OR 60 Double Unders
5 Sandbag Cleans (150/100) OR 5 Power Cleans (185/125)
50yd sled push (25lb/empty) OR 20 Jumping Split Lunges

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm-Up (15 minutes)

Workout Prep
3 sets
50m Run (workout pace)
5 Wall Balls (add weight each set)
3 Box Jump + Step Down
* 30 second rest between sets *

Workout:  Kelly

* Target time: 22-25 minutes
* Time cap: 35 minutes

5 rounds:
Run 400m
30 Box Jumps (24”/20”)
30 Wall Balls (20/14)